A. Bench Press (working around 80% of 1RM)5-5-5-5-5 

Rest 2-3mins between sets: 
B. In Pairs for time:
Cal Row

25-20-15-10-10-15-20-25

Example…

You go I go

Partner 1 25cal

Partner 2 20cal

Partner 1 15 cal

Partner 2 10cal

Partner 1 10 cal

Partner 2 15cal

Partner 1 20cal

Partner 2 25cal

EXTRAS
5 Rounds of

Barbell BOR 8-10 reps @2011

Rest 30 seconds 

DB Triceps extension @2011 

Rest 2mins
Or/and
42-30-18

Wall Balls 9/7

GHDs/Sit Ups