Performance

A.
Three sets of:
Bench Press x 6-8 reps @ 20X0  185x8, 195x6, 205x3ish
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Kettlebell Swings x 30 reps
Pull-Ups x Max Reps

32kg kettlebell. All swings unbroken. 17, 16, 14