I have no more triceps

WOD for May 5, 2017

Warm Up
Partner Row 4:00 (Switch every 250m)
15 Calorie Bike
15 Air Squat
15 Bodyweight movement of choice
5 Pull Up

Skills Practice
5-5-5 Push Up
5-5-5 Bench Press Empty Bar
5-5-5 Bench Press Light Weight

Strength Training
20:00 Bench Press
5×4-8 @ 85% 1RM (aim for 6 reps per set)

MetCon WOD
12:00 AMRAP
3 Ring Dip (or ring hold)
5 Pull Up
10 Push Up
15 Air Squat