Part 1 (15 minutes)

Bench Press 3 reps @ 70% of your 1 rep max
Bench Press 3 reps @ 75% of your 1 rep max
Bench Press 7+ reps @ 80% of your 1 rep max

Rest 2 minutes between sets

Part 2 (10 minutes)

Pull-up

(A) Weighted 1 rep max
(I)  EMOTM 10, 5 strict pull-ups
(B) EMOTM 10, 5 strict pull-ups

If you fail out the emotm, reduce the number of pull-ups by 1 and go on next minute.

Part 3 (10 minutes)

“Isabel”

30 Snatches for time

(A) 135/95
(I) 105/80
(B) 75/55