Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Squats
10 Box Jumps
Samson Stretch

WOD
 1st
 Bench 5-5-5(or more)
Set1=65%
Set2=75%
Set3=85%

2nd
21-18-15-12-9-6-3
Walking Lunge
Pullups
Knees to Elbows