A. Bench press – 5×5, increasing weight by 3-4% from Sat Oct 7.
B. 12 minute AMRAP of:
1 lap overhead plate lunges (45/25 lbs)
12 body rows (supinated)
8 KB cleans per arm (53/35)
16 Russian KB swings
Set up the adjustable pull-up bars for the body rows, and barbells in racks if needed. For a little extra security with the barbells, you can loop the ends of a band around the rack and the ends of the barbell.