1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension (Used 225# on bar and thick red band)

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 7X2 Bench Press – heaviest possible, rest 60 seconds. (used 205#)

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

First 2 rounds all MU's RX'd, 3rd round got 1 MU then complete shit show, switched to jumping MU from 18" box. Everything else RX'd