Part 1

100 Strict Press

Every time you break: 15 V-Ups

Goal is to do this in as few sets as possible.  Pick something that you can do at least 15 with each time.

Can be done with barbell or dumbbells.

Metcon (Weight)

Part 2 (Tricep Pump)

1 Round ONLY
Max Reps Skull Crusher
into
Max Reps Rolling Tricep Extension
into
Max Reps Bench Press

For this one you are looking for a weight that you can get at least 10-15 skull crushers before you have to switch.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

On the rolling tricep extension: there will be a slight extension of the shoulder followed by a closing then feeding into a straightening of the elbow.  See demo!

You will then use the same weight and rep it out to failure!