Strength – Every 3 min for 15 minutes – 5 reps bench press rest for 20 seconds and then complete 15-20 heavy KB swings. Bench should not exceed 75% of 1 rep max.
WOD
10 min AMRAP
10 – Ground to Overhead – 135/95#
100 – meter row
10 – box dips with feet elevated
100 meter row