Take about 20 minutes to get 3 heavy working sets of 5 bench presses. Then, conditioning is a simple triplet of deadlifts, push ups, and double unders. If you need to scale push ups, find an elevated surface to do them so you can have a full plank body. Scale for double unders is 3x single unders.
Strength
Bench Press
5, 5, 5
Conditioning
AMRAP in 12 minutes:
5 deadlifts, 225/155#
15 push ups
30 double unders
9am
Grant – 225/8+29 RX
P – 215/9+20 RX
Ditty – 85/3+16 115/sc
Nick – 105/ 4+76 sc/singles
Matt – 145/4+36 15:15:15 sc
Gabe – 165/6+39 RX
Joe – 145/4+20 RX
Sara 85/6+16 145# sc
KT 115/6+13 RX
Wax 205/5+33 RX