Warm Up:
2 Rounds of
10 hindu push ups
Running jump rope (1 length)
5 scapula pull ups
Running jump rope (1 length)
5 strict pull ups (ring rows)
Warm up to weight you will be using for benching
WOD:
Pump & Run
10 bench press (body weight/70% of bw) (scaled try 75% of 1rm)
1600 m run
8 bench press
800 m run
6 bench press
400 m run
4 bench press
200 m run
2 bench press