Bench Press:
Heavy 3

Every 8 minutes, 3 sets:
1:00 wall sit
7 deadlifts (275/205)
1:00 handstand hold
5 deadlifts (275/205)
1:00 KB front rack hold (53/35)
3 deadlifts (275/205)
1:00 hold in tuck (top of dip bar)

Notes: This should be a heavy 3 relative to how you are feeling. More than likely not a 3 rep max. Cues on the bench: with extended arms drive the shoulder blades back into the bench, squeeze the glutes and drive feet into the floor. This creates leverage so you have the felling of pressing against the weight of the bar, as opposed to lifting it with your arms.

We've got some nasty holds and some moderately heavy deads, basically the workout to do right before the beach. The holds are a wall sit (90 degree angle from hips to feet), nose to toes handstand hold, a KB front rack hold (one KB held in a goblet position) and a hold in the tuck (legs bent 90 degrees held at top of bar dip). Don't change the positions as a scale, simply decrease the time under tension.

Deadlifts today should be heavier, but more importantly unbroken for all sets.

215 bench press
205 deadlifts (235 would have been better)
53lb KB
0:45 holds
2 rounds (due to time constraints)