SWOD:

• Bench Press 1×5 at 65% 1RM
• Bench Press 1×5 at 70% 1RM
• Bench Press 1×3 at 80% 1RM
• Bench Press 1×3 at 85% 1RM

Rest as needed between sets.

WOD: 4 rounds for time of:

• Run, 200 m
• 50 AbMat Sit-ups