Performance

A.
Five sets of:
Bench Press x 2-3 reps @ 20X1  3x205
Rest 30 seconds
Toes to Bar x 8-10 reps  8's
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 2 minutes

B.
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:  4+10
5 Ring Dips  Matador
10 Pull-Ups
15 Kettlebell Swings (24/16 kg)

Rest 60 seconds between sets and pick up where you left off