Warmup
Jump rope 5 min or 150 Double Unders

WOD
1st
Bench 5-3-1(or more)
Set1=75%
Set2=85%
Set3=95%

2nd
For time:
Run 1mile
21 Burpees
21 Calorie Row
Run 800meters
15 Burpees
15 Calorie Row
Run 400meters
9 Burpees
9 Calorie Row