SWOD:  Pause Bench Press 3×4 (60-70% working on speed, not a MAX.)

WOD: 3RFT

200m Run

15 KB Swings

200m Run

5 Bar Muscle Ups/7 Chest To Bars/9 Pull Ups/12 Ring Rows

200m Run

15 Air Squats

Accessory work

Banded Tricep EXT. 3×15-20

Back EXT. 3×10-15

Weighted Plank 3x:45-1min