Bench Press

Warm up:

5 rounds

5 pullups

10 Pushups

15 squats

Strength:

30-20-10

Bench Press (175#)

Ring Rows

Met Con: 

3:1:4

In 3 mins row 500m and do as many double unders as possible with the remaining time.

My double unders were: 61, 62, 61, 68.