Part A:
take 15-20 minutes to find a 1 rep max bench press
Part B:
7 rounds, 18 minute cap
14 kb swings, light (12/16/20)
7 chest to bars
7 push press 50-60%
Stretch:
1-2 rounds
45 seconds each
frog
space needles (both sides in 1 round)
thread the needle