Slap me thrice and hand me to me mama....

1)
Body Weight Bench
Ball Slams +
Back Squat @ 135#
5,10,15,20

2)
Incline DB Bench 12,10,8,6,4 +
Decline BB @ 135# MAX REPS

3)
Single-Arm Cable Crossovers (increasing weight for 4 sets)
Jon Mon Push-Up + Dip Sequence 10 reps

4)
100 Sit-ups +
100 Plyo Ball Reverse Crunches +
100 Crunches +
100 Flutter Kicks

5)
Single Arm DB Press
3 Sets

WOD)

"Elizabeth"
21-15-9
135# Squat Cleans +
Ring Dips