The Cheif

1)
100 Jumprope Singles +
100 Single Leg Jumprope (each side) +
10 Ring Push Ups +
10 Bench Leg Lifts

2)
Flat Bench 135#x12 + 30 lungs + Ring Flys (max)
Flat Bench 155#x10 + Lungs (25#) + Ring flys (max)
flat Bench 185#x8 + Lunges (35#) + Ring Flys (max reps)
Flat Bench 225#x6 + Lunges (35#) + Ring Flys (max reps)
Flat Bench 225#x4-6
(Eric went up to 265#x5)

3)
Incline Barbell Bench (Pyramid)
6 Reps @ each weight
65,85,105,125,145,125,105,85,65

4)
Machine Bench Negatives

THE CHEIF
3 Minutes of
135# Power Clean x 3reps
Push-ups x 6reps
Squats x 9reps
Complete 5 rounds of this with 1 minute rests between rounds