Strength:

1) Bench Press 3,3,2,2,1,1
2) DB seated Arnold Press 4×4-6
3) DB Prone Row: 4×4-6

WOD: For time

400 Meter Run
40 Box Jumps (24″/20″)
20 Power Clean & Jerks 135/95#
500 Meter Row
30 Burpee over Rower
10 Snatch 135/95#