Skill/Strength:

Bench Presses:
1×5 @ 40% of WM (Working Max: 90% of 1RM)
1×5 @ 50% of WM
1×5 @ 60% of WM

WOD, 3RFR:

5min AMRAP:
11 Box Jumps (24/20″)
21 Abmat Sit-ups

*2min rest after each round.