Bench Press
work to 5RM as follows
start with an empty bar and add weight over 5 sets
5, 5, 5, 5, 5
After each set complete 10 plate raises to eye level in a 3 count up and 3 count down motion
Then
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar