Bench

Warm-up

500m row

than 

3 rounds of (not for time)

10 push ups

10 lunges (5 each leg)

10 squats

Strength

Bench Press

Advanced: 

5 sets of max rep body weight bench press  (put your body weight on the bar and go)

Beginners:  Try to find a 5 rep max  ( the heaviest weight at which you can do 5 reps)

NOTE: Focus on staying tight throughout your entire body, i.e. no legs flying all over the place. A solid foundation is a stronger foundation.

WOD 

For time;

10- wall balls

20- knees to elbows

30- jump squats

40- push-ups

50- double unders (or 150 singles with the jump rope)

40- push-ups

30- jump squats

20- knees to elbows

10- wall balls