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.
4 Rounds (1 min work/2 min rest)
Row 200/170 meters
AMRAP Thrusters 43/30kg
Level 1: 50/35kg
Level3: Row 150/120 meters, 30/20kg,
Level4: Row 120/100m meters, wallballs 6/4kg