Warmup: 3 min jump rope, 3 min mountain climbers
Strength/Skill: bench press (5-5-3) 5-3-1
WOD
50 push ups
20 pull ups
10 burpees
1000 m row
10 burpees
20 pull ups
50 push ups
Cool down: stretch and roll
Warmup: 3 min jump rope, 3 min mountain climbers
Strength/Skill: bench press (5-5-3) 5-3-1
WOD
50 push ups
20 pull ups
10 burpees
1000 m row
10 burpees
20 pull ups
50 push ups
Cool down: stretch and roll