7 rounds
- 5-3-1-1-1-3-5 x Weighted Pullups @ 10kg
- Rest 1 minute
- 9-7-5-5-5-7-9 x Bench Press, increase weight per round
- Rest 1 minute
Then EMOM for 20 minutes
- 3 x Strict Pullups
- 5 x Pushups
- 7 x Abmat Situps
Results: Bench Press 145-155-165(x3)-155-145lbs (I think, forgot to write it down).