Strength:
In 20 mins find a new 1RM Bench Press
In between each set perform:
A1) 5-7 zombie situps or 5-7 GHD situps
A2) 20 Double unders

WOD:
2 RFT:
40 cal row
30 Burpee box jumps overs (24/20)
40 Double unders
30 Slam balls

17 min cap

L1: 30 cal row, 20 burpee box jumps, 80 single unders
L2: 80 slalom jumps with rope
L3: written