Gym 9am-noonTeam WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Bench press:

Work up to a 3RM

Plus 2 drop sets 

3 @ 95%

3 @ 90% 

Then 

5×3 bent over row (AHAP)
Team WOD

25 Mins AMRAP

10 Stone to Shoulder 95/145

100m Sprint (together) 

15 tire flips 

100m Sprint (together) 

20 burpees