Strength:
Bench Press
5x5 @ 70%

WOD:
"CINDY"
AMRAP x 20 MINUTES
L3: 
5 Pull-Ups
10 Push-Ups 
15 Air Squats 

L2:
5 Banded Pull-Ups
10 Push-Ups 
15 Air Squats 

L1: 
5 Ring Rows 
10 Kneeling Push-Ups 
15 Air Squats