Part 1A:

Bench Press

10-10-10

Part 1B:

Pendlay Row

5 x 5

demo Video: http://youtu.be/ZlRrIsoDpKg

 

Part 2:

3 Rounds For Time:

Run 400M

15 KB Swings (24/16kg)

15 HR Push-ups

RX+: (32/24kg)