Strength:

Bench Press
3×5 65%, 75%, 85%
Based off your 90% of 1 Rep Heavy Bench Press
from last Week

Workout:

AMRAP Repeats 4 sets of 3:00:

12 Up Downs
10 Ground to Overheads
8 Pull Ups
:30 Rest Between AMRAPs.  Pick up where you left off.

Finisher:

6 Sets of :20 work/:10 rest:
Alternating V-Ups
Tuck Holds