Bench Day

Warm-up
400m run
than
3 min of jump rope. 



sWOD
Bench Press
Advanced:
10-8-6-4-2

Novice:
3 sets x 10 reps


WOD
4 rounds for time;
10- burpee pull-ups
20- KB swings
30- Double unders


NOTE:If you do not have double unders, it is 3 singles for every double (so 90 singles each round).  Might want to start practicing double unders. 
As for the Kettle Bell weight, use a weight where each round of 20 reps can be done in two sets.