E5MOM for 20 mins: Rows, Box Jumps and Bench Press
Every 5 mins for 20 mins do:
Row, 500/400 m
15 Box Jumps
10 Bench Press, pick load
Bench Press 4-4-4-4
Bench Press 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.