bench press bodyweight (max reps)

Pull-ups (max reps)

5 rounds.

there is no time component here


To scale the pull-ups do a jumping pull-up, but use as little help from your legs as possible. For the bench press either use push-ups if they are hard for you or just lower the weight on the bar to a weight that you can do more than 5, but less than 10 of. go to failure each time.