1. Warm up

2. Strength

Bench Press 3-3-3-3-3

3. WOD

08:00 CF Endurance

1500m Row

15 Bench Press (50/35)

1000m Row

10 Bench Press (50/35)

500m Row

5 Bench Press (50/35)

09:00 - CF

3RFT 

20 Medball sit up (20/14)

20 Wall Balls (20/14)

400m Run

4. Recovery

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