Strength:

1. Behind the neck split jerk: 5 x 2 @ 80%
2. Close grip bench press: 3 x 6-8
3. FLR: 1 min x 3

WOD: For time

Row 500 Meters
Run 400 Meters
Airbike .5 Miles
50 Step-Ups 24″/20″
Airbike .5 Miles
Run 400 Meters
Row 500 Metrer
40 GHD Sit-Ups
Row 500 Meters
Run 400 Meters
AB .5 Miles
30 Box jumps (step down, 30″/24″)