Strength / Skillwork

Bench Press
3×8, 4×3
50-60-70% @ 8 reps
80-85-90-95% @ 3 reps

WOD

3 Rounds For Time:

• Run 200m
• 20 Wall balls
• 10 Ring Rows
• 20 Box Jumps
• 10 Ball Slams
• Row 400m

Athlete: 20/14# MB, Shoulders under Rings, 24/20″ box, 30/20# SB
Fit: 14/10# MB, Feet under Rings, 20/16″ box, 20/15# SB