December 8

Strength:

Bench Press

5 minutes to warm up bench to 70% of max

THEN:

10 min EMOM

Odd min: 5 reps at 70% max

Even min: max reps pushups

WOD

250 m row

Then

15-12-9

Air Squat

HR Pushup

Ring Row

With 50 DU after each set of ring row

Finish with:

250 m row