Strength-

Wide Grip Bench Press

*Do a set every 4 minutes.

Wide Grip Bench Press @6.5/10 RPE
5 Wide Grip Bench Press@7.5/10 RPE
5 Wide Grip Bench Press @8.5/10 RPE
5 Wide Grip Bench Press @8.5-9/10 RPE
*10 Tall Kneeling Double Dumbbell Bicep Curl into Press.

Metcon
For time-

5 Rounds
1000m Bike Erg
50-40-30-20-10
Toes to Bar