WOD
1st
Bench 3-3-3(or more)

2nd
For time:
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings 2/1.5 Pood
Ring Dips
Knees to Elbows

COMPETITION TEAM: Rest Day

ENDURANCE TEAM:
Be ready to row at 0515
2 Rounds:
Row 250m, Rest 30 Sec
Row 500m, Rest 60 Sec
Row 750m
Rest 3 Min between rounds