A,
Tempo Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 secs down and up

B,
Workout #1

8-6-4-2 reps, for time of:
Thruster, 61/43kg
Bar Muscle-up

Goal
Sub 8 mins

Workout #2

"1/2 Flight Simulator"
10-20-30-40-50-40-30-20-10 reps, for time of:
Unbroken Double Under

Each set must be performed unbroken before you can move on to the next.
Goal
Sub 7 mins

Workout #3

AMRAP 5 mins:
Complete as many rounds as possible in 5 mins of:
Kettlebell Farmers Carry, 32/24kg, 15m
2 Double Kettlebell Deadlifts,
Kettlebell Farmers Carry,
4 Double Kettlebell Deadlifts,
Kettlebell Farmers Carry,
6 Double Kettlebell Deadlifts,
...
Continue adding 2 Double Kettlebell Deadlift reps each round until time expires.

Workout #4

For time:
50 Burpee Pull-ups

Goal
Sub 8 mins

Workout #5

3 rounds for time of:
20 Kettlebell USA Swings, 32/24kg
20 Goblet Squats,

Athlete Instructions
Goal
Sub 8 mins

Workout #6

Tabata Echo Bike Calories

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Workout #7

3 rounds for time of:
20/17 Row Calories
15 AbMat Sit-ups
10 Dumbbell Push Press, 22,5/15kg

Goal
Sub 9 mins