Strength:

WEEK 3:

Bench Press

Warm up:

5 x 45%
5 x 55%
3 x 65%

Working Set:

5 x 75%
3 x 85%
1+ x 95%

WOD:

You Pick

4 Rounds of:

400 m. run
1:1 rest

OR

4 Rounds of:

500 m. row
1:1 rest