3 reps of bench press every 30 sec for 6 minutes. Use 60% of your one rep max on the bar and Use chains if you have them.
Rest 5-10 minutes then perform:
4 rounds for time of:
5 ring push ups
10 thrusters at 95#
12 box jumps/step ups
45# overhead plate carry 50m
Post results to comments!! Good luck!