Strength:
Bench Press
40%x5, 50%x5, 40%x3
80%x3, 85%x3, 90%x3+
 
WOD:
5 Rounds for Time:
10 Calorie Row
10 (5 + 5) KB Push Press (55/35)
10 KB Goblet Squat (55/35)
10 Handstand Push Ups