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SWOD

Bench Press
Warm Up Sets
2 x 5 reps @ Empty Bar
1 x 5 reps
1 x 3 reps
1 x 2 reps (skip if final load is < 225/155)
1 x 1 reps

Working Sets
2 x 5 reps @ 75% or +5 lbs from last time
1 x AMRAP @ 75% or +5 lbs from last time

WOD

5-4-3-2-1 for time of (12 min cap):
Thrusters (185/125) – from the rack
Rope Climbs
Box Jumps for 2x the reps (30″/24″)

Note: The workout should go as follows: 5 Thrusters, 5 Rope Climbs, 10 Box Jumps, 4 Thrusters, etc…