Load the bar to approx. 60% of your 1RM using all 10s. Have a set of 5s on standby. Have a spotter there.
Bench Press to 20 reps or failure, whichever comes first
Remove 10 lbs and do it again.
Continue for a total of 5 sets
3 Rounds for Time of:
25 Lateral Burpees
15 Deadlifts (Rx-315/220 Scale 1-275/195 Scale 2-225/155)
10 Ring Muscle Ups or 20 Pull-ups
200 Meter Run