WOD:

Bench Press for load:
10-8-6-4-2-10
*last set, perform max reps@10 rep weight*

Accessory Work:

3 Rounds of:
20 Single arm DB rows (10 per arm)
15 DB lat pull overs
100m KB farmers carry
*After each carry, perform max rep KB pushups*
**Rest as needed between rounds**

Mission Fit: 

4 Rounds for time
250m/200 Row
15/12 Calorie echo bike
*Rest 1:00 between rounds*