Strength:
Bench Press:
40%x5, 50%x5, 60%x3
75%x5, 85%x3, 95%x1+

WOD:
For Time:
250m Row
10 HSPU
5 Ring Dips
500m Row
20 HSPU
10 Ring Dips
1000m Row
20 HSPU
10 Ring Dips
500m Row
10 HSPU
5 Ring Dips
250m Row