The tempos are the focus today. Don’t cheat the movements and the ranges because you want to lift more weight. Stick to the prescribed tempos and focus on quality. The 2sec hold at the bottom on the bench is an active hold with the bar in full contact with the body.
1a) Tempo Bench Press x 4 reps @32X1
1b) Single Arm Dumbbell Row x 6 reps @2111
40 Toes to Bar
40 Sumo Deadlift High Pull 95/65
40 Ball Slam Sit-ups
40 Ball Slams 25/15