Strength 15 min

Bench Press 5 sets with 7 reps

Pause 2 sec at the bottom of each rep.  Work at 55-65% of your 1 rep max.

Add one extra set when done and do max reps at the same weight, no pause at the bottom.

METCON

4 Rounds (1 min work/2 min rest)

Row 200/170 meters

AMRAP Thrusters 43/30kg

Level 1: 50/35kg

Level2: RX

Level3: Row 150/120 meters, 30/20kg,

Level4: Row 120/100m meters, wallballs 6/4kg