1) Bench Press
3 x 3 reps across

2) In 6 minutes, complete as many
rounds as possible of;
Row 250m or Run 200m
8 box jumps (step down)(24/20″)

3) 2 rounds not for time:
10 ring dips
45 sec hollow hold

Endurance WOD:

Indian Creek Tri

5 rounds
Run. 4 minutes on 2:30 minutes off
(At 1 mile pace)