Run, Shoulder-to-overhead, Toes-to-bar

Strength/Skill

Bench Press:

3 @ 70%

3 @ 80%

3 @ 90%

Rest 2:00. Then:

5 x 3 @ 70% for speed, every 1:00

*percentages based off of 90% of 1 rep max

Metcon

Every 5:00 for 4 sets:

400 meter run

15 Shoulder to overhead 115/75#

15 Toes-to-bar