18 Min To Complete:

Bench Press

3 @ 70%

3 @ 80%

3+ @ 90%

1 x 20 @ 50%

Then

8 x 1:00 AMRAP

8 Strict Pull Ups

8 Strict Sit Ups

Rest 30 Seconds Between Rounds

For our 8 x 1:00 AMRAP, we are wanting you to band up accordingly to be able to do the 8 strict pull ups unbroken.  Jumping pull ups are also ok here with an emphasis on a slight pause at the top with your chin over the bar.  Working that static hold will help build that pull up strength.  You will begin the next 1 min AMRAP where you left off from the prior AMRAP.