1) 3 rounds not for time:
6 – 10 hand stand push ups
15 GHD Sit Ups
3 muscle ups

2) Every 2 minutes, complete 3 heavy weighted pull ups for 5 rounds.

3) Ten sets of:
Bench Press @ 30X0
1. x 5 reps @ 60% of 1-RM
2. x 3 reps @ 75%
3. x 1 rep @ 85%
4. x 3 reps @ 80%
5. x 3 reps @ 85%
6. x 2 reps @ 90%
7. x 7 reps @ 75%
8. x 7 reps @ 75%
9. x 7 reps @ 75%
10. x 7 reps @ 75%

Rest exactly 2 minutes between sets

4) For time:
30 Man-Makers (50/30 lbs)