Strength
Bench 6×5
Wod
Complete as many rounds as possible in 15 mins of:
7 Push Press, 115/75 lbs
10 Front Rack Lunges, 115/75 lbs
15 Med Ball V Ups, 20/14 lbs
Endurance
Griff
For time: Run 800 meters
Run 400 meters backwards
Run 800 meters Run
400 meters backwards