A,
Pause Bench Press 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 sec hold at the bottom of each rep.

B,
"Nancy"

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 43/30kg

Goal
Sub 15 mins

C,
3 rounds for quality of:
8 Tempo Hip Extensions
See-Saw Plank, 30 secs

Tempo Hip Extensions- 3 secs down and 3 secs up