Strenght :
Bench Press
5x5@85%
Metcon:
For time:
1200 run
then
3 rounds
100 feet Hanstand walk
10 Front squat @60/40
20 burpees
30 Toes to bar
Then
1200m run
Accesory:
3rounds
10 clean and strict press KTB
left arm
10 clean and strict press KTB
right