A. Bench press – 3×5@80-85%.
B. 20 (wo)manmakers for time. Choose your DB weight wisely, but make it challenging. Compare to Sept 9 2014, March 11 2014, Nov 20 2013, or July 16 2013.
C. 3 rounds, not for time: 25 GHD hip extensions, 10-15 strict toes-to-bar.