1)Alternating sets- 70-75% 1RM
Back Squat, 7x5 across
Bench Press, 6x5 *3 regular grip, 3 close grip

2)With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
This is a 12 minute workout, 3 minutes at each movement.

Back Squat 105x5, 105x5, 105x5, 105x5, 105x5
Bench Press 55x5, 55x5, 60x5, 55x5, 55x5, 55x5 (3 regular grip, next 3 close grip)

KB - 18, 18, 18
HRPU - 14, 11, 11
Squat - 22, 21, 22
Row - 167, 163, 174 (i wrote down meters, not calories)