A: Bench Press w/chains..work up to a heavy almost max 5
Support chains in 7th link of big chain
B1: DB slight incline bench 15-20; rest 30 sec
B2: Strict pull up AMRAP; rest 3 min X 3
C: Pendlay Row X 12-15; rest 3 min X 3

A: 100#
B1: 30#-20, 30#-20, 30#-18
B2: 11, 8, 7
C: 65#-15, 70#-15, 75#-13