Strength:

5 x 8
Bench Press Building to challenging

super set with:

5 x 8 Bent Over Row

Metcon:

For Time:
21-15-9
**42-30-18
Goblet Squat
Sit Ups
Walking Lunges with Goblet Hold
**42 total lunges or 21 per leg, then 30 total lunges or 15 per leg then 18 total lunges or 9 per leg

Extra Credit:

4 x 200m Sprints