mobility 15 mins
bench press find a 5 rep max in 10 minutes

then complete 3 x 5 reps

@90% of that

inbetween sets complete

2 rope climbs (3 sets of 2)

WOD

3 min amrap

4 lengths farmers walk 2×20/15kg DB 

10 x press ups

1 x gasser

rest 3 mins and repeat 

sprint wods so go as hard as you can