Five rounds for max reps of:
Body weight bench press
*in this workout you do a set of max bench press at bodyweight, immediately followed by a max round of pull-ups(kipping or strict). Scaled athletes should find a weight they can do for at least 10 reps on the bench and scale pull-ups with bands. Rest as necessary between rounds. Record total bench reps and total pull-ups separately.
5-7 minutes of lax ball mobility drills.