Strength WOD: For load
Every two minutes complete 3 Bench presses.
Begin with the bar. Add weight and perform 3 reps every two minutes. Workout is over when you cannot successfully complete three consecutive reps. Spotters recommended.
Accessory work: EMOM 12
Stations. Athlete will choose a time or rep scheme that works for them.
Kneeling KB Rotation with press
Plyo push ups (2, 45-lb plates)
Hamstring curl (foam roller or rings)
Banded pull down (in hollow body)