Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)
Do this exercise with a PVC pipe to practice form. If you are used to weight lifting, go a head and do weights that allow you to complete each set (with this one you can substitute dumb bells for a barbell.) If you are not used to weights or are just starting to get back into exercising, I would not recommend using anything but a PVC pipe. You will alternate a single heavy set with a lighter, high rep set. Add up the six loads for a score.