Pukie

1)
Bench Press +
Plyo Ball Fly Sit-Ups
12 @ 50% + 20 Flys
10 @ 60% + 20 Flys
8 @ 70% + 20 Flys
6 @ 80%

3 Round of Negatives
8-12 @ 6 Rep Max (245#)

2)
Weighted Dips +
Decline Bench Press

12 Dip No weight + 12 Bench @ 185#
10 Dip @ 25# + 10 Bench @ 225#
8 Dip @ 45# + 8 Bench @ 255#
10 Dips @ 25# + 10 Bench @ 225#
12 Dip No Weight + 12 Bench @ 185#

3)
3 Rounds of 20
Floor Wipers (135#)+
Wood choppers +
Weighted Sit-Ups (25#)

4)
Incline DB Bench Pyramid
6 @ each weight
55,65,75,65,55

WOD)
Run 2.25 miles on treadmill
8 incline + 8.5 speed
20 on / 10 seconds off