Warm up
2rnds
Run 100m
1xbear crawl
6min amrap
5 hrpu
5 scap pull up
10 band pull apart
Strength
Take 18mins to establish a 1rm bench press
4-3-2-1-1-1
WOD
In teams of three:
30min amrap
400m run
30 swings
20 box overs.
All three athletes working on a station and alternate when a station becomes free
