Lift: Bench intro : 5sx5r
Drop to 70% and Max Reps (spotter / no fails)

Wod:
200m run
Thrusters x 50 (75/55 – 45/35 – 95/65)
200m run
K-Swings x 50 (50/35)
200m run
Sit ups x 50

Core buy out:
Regular shmegular planks: 2 sets x ME hold