SWOD- 3/3/3/3/3 bench press in 17min
WOD- EMOTM for 10 min
2 front squats 225/158 masters 175/123#
* this should be heavy for you, pick a weight that is challenging, if there is enough racks get it off the rack so you can go heavier.
WOD- SMMF, 3 min max Alternating Dumbell snatch