5 Rounds:

1min. of max rep bench press (60/35)
immediately into;
1min. of max cal on the rower or bike (you choose) 
2min. Rest

*Goal for men is 20-30 cals a minute. Women is 15-20 cals a minute.
*RX+ 80/50


2 Rounds For Time:
50 Russian KB Swings 
50 Sit-Ups (Feet anchored on KB)
10 Burpees

*CAP: 12min.