Strength
Resting 60 seconds between sets:
Bench Press 2-2-2-2-2-2-2-2-2-2

Notes: Held 225lbs across all sets. Tried to focus on being fast on the way up for all reps.

Midline
3 Rounds
30 straight leg situps with abmat
25 back extensions

Metcon
10 Rounds @ 70-75% sustainable effort
5 burpees
10 straight leg situps
15 back extensions
Rest 1 minute between rounds