1)
3,6,9,12,15,15 of each
Body Weight Bench +
KB Swings @ 53.9# +
Ring Push-Ups

2)
21-15-9
Incline Bench @ 135# +
Deadlift @ 155#

3)
10-20-30-20-10
Leg Raises on Bench @ 135# +
Sit-Ups w/ 25# +
Cable Pushouts

4)
DB Bench
10 @ 65#
8 @ 85#
6 @ 95#

WOD)
Run 400M +
20 Slam Balls +
10 Dips