Warm-up
2 min jumping jacks or row 2 rounds 10 air squats 10 pushups 10 sit-ups
SWOD
Back Squat (5 x2 at 90% or above )
40 min cap
Bench Press (5 x2 bench press at 90% or above)
WOD: Metcon (AMRAP - Rounds and Reps)
This is optional... WOD- 10 min AMRAP 10 kb/dB alternating power snatch 53/35 10 alternating lunges with same kB/dB 10 push ups