Warm Up
500m row or 400m run
3 Rounds
5 pull ups
10 push ups
15 air squats
WOD:
Bench Press
5-3-1+
(75%-85%-95%)
After Party:
Odd Minutes ( 1,3,5,7,9)
5 Bench press 75-80%
Even Minutes (2,4,6,8,10)
20 Wall Balls
then 50 burpees immediately following last wall ball