STRENGTH:

Bench Press 10-8-6-4-2

2 min rest between sets

WOD:

3 RDS 400m Run 50 Air Squats

Comp Rx:

1. Conditioning 3 x 5:00 on / 5:00 off: 100 Double Under Buy-In, followed by AMRAP: Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24) Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24) Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

2. Accessory Work 3 Sets: 12 Romanian Deadlifts 12 Dumbbell Rows (Each Side) 40 Banded Pull-Aparts

3. Row Recovery 3,000m Easy Row