400 M Run
D.R.O.M.s

Strength
Bench press
8-8-5-5-3

Metcon:
15 Pendlay rows
6 Plyo Push-ups
25 Sit-ups
12 Pendlay rows
9 Plyo Push-ups
25 Sit-ups
9 Pendlay rows
12 Clapping push-ups
25 Sit-ups
6 Pendlay rows
15 Plyo Push-ups
25 Sit-ups