A.
Every 3 minutes, for 15 minutes:
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following...
Every 3 minutes, for 6 minutes:
Bench Press x Max Reps @ -10 to 15 lbs off today's last set
B.
Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar or 30 V-Ups
