Warm up: 3 rounds of Cindy, 5 pulps, 10 pushups, 15 squats

then 400m run.

Strength: Wendler bench press

If you dont have a max to work off of, then 4 sets of 5 reps with a progressive load.

WOD: 4 rounds for time

3 bench press (205/105)

200m run with a plate (45/25)

1 rope climb

Extra Credit: 100 hollow rocks