Part 1:

2 x 10

2 x 8

2 x 6

2 x 4

Bench Press 

Part 2:

4 Rounds 

:20 on / :20 transition

Handstand Hold

Barbell Row OR Sumo Deadlift High Pulls



Avoid failure on the Bench Press, as it can impact your ability to press on Friday if you overload.  Assuming you have not benched in awhile, moderate loads will do the trick.  Keep the intensity at 60-70% on the metcon.  Think highest-quality possible.