Warm-Up:
3 Sets, For Quality
15 Banded Pull Aparts
10 Scapular Push-Ups
20 Plank Shoulder Taps 
6 Compression Sit-Ups
30/30 second Side Plank

Workout
*big classes stagger start by a minute so we all have benches. stagger with someone who is using the same weight.
20:00 EMOM
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 GHD Sit-Ups (If you havent done volume with these dont do more than 30 total!!!)
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%
Kettlebell Load: 70/53lb, 32/24kg

Extra work
5 sets of 10-15
Barbell Curls
Skull Crushers

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

Level 2, sit up or Weighted sit ups, less on the farmer carry
Level 1- sit up, less weights.