Bench Press 1RM - 15 minute cap
THEN - NFT (Not for time)
5 rounds
Ring Rows with pause x 10
Tempo Barbell Press x 10 @45/33# (controlled eccentric)
Bent Over BB Row with pause @ chest x 10 @45/33#
Barbell 21's (use a weight that will allow a controlled, unbroken set)