Strength:
Bench Press
40%x5, 50%x5, 60%x3
85%x5, 90%x3, 95%x1+
 
WOD:
For Time:
18 Burpee Box Jump (24/20)
1000m Row
15 Burpee Box Jump
800m Row
12 Burpee Box Jump
600m Row
9 Burpee Box Jump
400m Row
6 Burpee Box Jump
200m Row
3 Burpee Box Jump