Bench Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

AMRAP 12:
2 Muscle Ups (bar or ring) FX: C2B pull-ups
6 Pistols Fx;KB lunge
12 KB Snatches 24/16, FX: 16/12
*Do not have to Alternate, Hang is exceptable