Strength Bench Press 2 x 4 @ 85%, 3 x 3 @ 90-95%: Only go above 90% if you can achieve all 3 reps with no help from spotter. If you go heavier, ensure you can achieve 2 by yourself with slight aid from spotter on final rep only.
WOD – 12 Min AMRAP
100 DU’s (2-1 singles)
50 HRPU
50 Box Jumps (24/20”)
100 Abmat situps