Strength: Bench Press 1×3 @ 70% 1×3 @ 80% 1xME @ 90% -Then 10×3 @ 50% Bar Weight/ 20% Band Tension (:30 Seconds Rest Btw. Sets) WOD: 6x400m Run *Perform a 400m Run Every 3 Minutes on the Minute for a total of 6.