Our 6 week strength programming cycle began Monday.  You can check it out here

WOD

Skills:

Strength:
Bench Press
5-5-5-3-3-3
First set around 60% 1RM, last set, or two, at 85% 1RM

Metcon:
21-15-9 Reps
Box Jumps (30/24)
Wall Ball (30/20) – use slam balls