Focus: Bench, take 10 minutes to get to 70% 1RM then

4x6 @ 70% - 75% of 1RM

Metcon: 15 Minute AMRAP
15 Pull Ups L3, L2 Mod Pull Ups, L1 Ring Rows
20 Push Ups, L2 & L3 mod from knees
30 Abmat Sit Ups (all levels)

Score = Rounds & Reps