Part 1 (15 minutes)

Bench Press 1×3 at 60% 1RM
Bench Press 1×3 at 70% 1RM
Bench Press 1×3+ at 80% 1RM
Rest 2 mins between sets.

Part 2 (10 minutes)

In 10 mins do:
Row, 1000 m
then in the remaining time,
AMRAP of:
5 Wall Balls, 20/14 lbs
5 Knees To Elbows
5 Kettlebell Swings, 53/35 lbs

Part 3 (10 minutes)

5 rounds of:
1 min Plank Hold
This is not a timed workout.