FRIDAY

WOD

Strength:
Bench Press
5 x 5 (70% of 1rm)

MetCon:
With a running clock (max effort)
0:00-6:00 
20/14 Assault Bike Calories
Then,
18-12-6
Kettlebell Swings (50/35)
Box Jump Overs (24/20)

6:00-12:00
20/14 Row Calories 
Then,
18-12-6
Overhead Squats (95/65)
Double Unders (x2)

12:00-18:00
800 m Run