Forget functional

The bench press may not be the most functional of the lifts, but it's good for the chesticles and that has value, right?

Bench Press - 3 x 5

Then
Some ring push-ups (3x5) and ring dips (2x?)
Then

3 Rounds For Time:

• 10 Knees-to-Elbows
• 15 KB Swings - 55# KB
• 5 Pull-Ups
• 10 Walking Lunges - per leg
• 15 Squats
• 5 Push-Ups

Results:

• Seth - 230,235,240,255(2) - 8:34
• Casey - 225,230,235(4.5) - 9:38 1 Rds + KTE + 50 Squats due to sore elbow
• Landon - 185,195,205(2) - 2 Rds in 9:36