Strength:  Bench Press.  Three work sets are 5 @ 70 % 1 RM, 3 @ 78-80 % and a ME @ 85 %.

WOD:  4 RFT

400 M run (sub 450 M row)

15 sandbag squat cleans.   75/45

$ out of a 2 minute plank hold.  We will do the sandbag work outside & come inside for the planks.  If you break the you cannot count the “down time” for your 2 M.