-Warm Up-

AmRaP 10

7 scare crows w/ 5# plates

5 inchworm w/ a push-up

7 eccentric ankle dorsiflexion

5 Jump Squats

-Strength-

Bench Press

5-5-3-3-1-1-1

-WOD- 

Every 4 minutes for 4 rounds

20/15 cals rower

40 doubles / 40 singles

20 wall balls