Run 5k for Time

Then,

"Chesticles" 
from StrongmanWOD

Every minute on the minute complete 1 rep of bench press

Men starting at 60kg
Women starting at 30kg

Men - for the first 9 minutes increase by 5kg per minute(up to 100kg). Then increase 2.5kg pounds per minute until you cannot safely complete the single rep.

Women - increase 2.5kg per minute from the start of the WOD.

** As always, scaled options are available. **

Overhead Squat
5x5 (80%)

Then, 

Benchmark Friday!

"Elizabeth"

21-15-9
Clean 60kg
Ring Dips

Pull up find 3 RM in 10 min

Then,

Throwback Thursday! This WOD is from our Day 2!
Were you with us back then? Compare your progress. 

15 minute AMRAP of:
10 Pull ups
20 Ab-mat sit-ups
20 Burpees

Push Jerk 5x3 (85-90%)

Then, 

3 rounds, 1 minute at each station:

Wall Walk Ups
Rowing/Air Dyne (1 of three rounds, use the Air Dyne)
HPC & Press (40/25)
Sit Ups

Front Squat 
5x3 (90%)

Then, 

Ring Muscle Ups

Then, 

12 Minute AMRAP

20 Overhead Walking Lunges (20/15kg Plate)
10 AbMat Sit Ups
5 HSPUs

Bent Over Rows
5x3 (80-85%)

Then,

21-15-9

Jump Squats (12/20)
Pull Ups