March 29/19

Strength: Bench Press

10 min to build to a heavy 3 rep

THEN:

5 min EMOM

3 reps at 70%-80% of the weight you just established.

WOD: 15 min AMRAP

30 Air Sq

20 Box Jumps

10 Push-ups

5 Ring or box dips

1 Rope climb