Strength

Barbell Bench Press

20 minutes to build to a 1 rep max
(2 minute rest between sets)

* For those uncomfortable building a 1 rep max, build to a 3, 5, or 10 rep max or do a variation you are comfortable with for same stimulus.

WOD

For time

20-10-5
Plank-Outs
Squats

20-10-5
Wall Ball
Pushups