Warm up
3 Rounds
5,10,15
Pull ups, push ups, air squats

Strength
Bench press 5 sets of 5 building up to a max 5

Wod
10 Rounds
5 strict press 75/55 (pick a weight you can go unbroken)
10 Reverse Lunge Steps (unweighted)
10 DB Snatches 35/25s

Light and fast fast fast.
There will be a little time after class to work on some skills.