Running Clock
1A: 0-10 mins build upto a heavy bench press
1B: 12-22 mins perform 10-1 or TC of
bench press@50/35
Pull ups
1C: 25-32 mins perform
100 burpees or TC
1D: 35-40 tabata core or mobility (you choose)

Wod: again be ready for each time cap , be prepared to go hard and fast