Bench-press 5-3-1 reps, heroic efforts!
Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight
Push-press 5-3-1 reps, heroic efforts!
Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick.
Benchmark, Memorial, Hero WODS | Crossfit Wods At Home