Strength: Bench press. In 4-6 sets, find a heavy, but doable 3 rep bench press. You will partner up with someone else and do a 7 minute EMOM of 3 bench press at that weight. Take turns and help eachother change weight. One will go on the minute and the other on the 30 second mark.
WOD: 21, 15, 9 with 400m run after each round
EX. 21 floor press, 21 power clean, 400m run…..15 FP, 15 PC, 400m run….9, 9, 400m run.