1) Bench Press:
Work up to a 1 rep max

2) Overhead Squat:
Work up to a 1 rep max.

3) Complete at many rounds as
possible in 7 minutes of:
100m sled pull (115/70lb)
12/8 push ups
200m run

Optional Core Work:

AMRAP in 6 mins:
20 x Sit-ups
20 x Double Unders