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