Warm-Up
3 Rounds:
2 Strict Pull-Ups
5 Push-Ups
10 Squats

Strength
Bench Press, 5 x 5

Do 2-3 warm-up sets with an empty bar or low weight prior to the first working set.

Metcon
For Time:
Wall Balls: 18-16-14-12-10-8-6-4-2
Burpees: 9-8-7-6-5-4-3-2-1

Alternate between rounds of wall balls and burpees. (I.e., do 18 wall balls, then 9 burpees. Do 16 wall balls, then 8 burpees, etc. Try to complete each round of wall balls in one set. Spicy, spicy!)