SWOD
Bench Press (6×3)
3 Bench Press x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
* 15 minutes
WOD
500m/400m Row
50 Thrusters (45/35)
50 Pull-Ups
400m/325m Row
25 Thrusters (95/65)
25 Chest to Bar
300m/250m Row
* Target time: 12-14 minutes
* Time cap: 16 minutes