Metcon

Work Capacity
AMRAP 4:
3 Rounds of 12 DL, 9 HPC, 6 PJ @ 89#
then max cals on air dyne
45

Rest 4 minutes

AMRAP 4:
2 Rounds of 12 DL, 9 HPC, 6 PJ @ 133#
then max cals on air dyne
25

Rest 4 minutes

AMRAP 4:
1 Round of 12 DL, 9 HPC, 6 PJ @ 155#
then max cals on air dyne
49

Strength
Bench Press 3x10 @ 135#