WOD:

A. Bench Press ((feet elevated) 5 reps @ 30X1 x 7 sets rest 1:30)
start blank bar
B.  Every 4 min
( 0, 4, 8,12,16 )
Run 400m
Metcon (5 Rounds for reps)
Directly after each run perform
10 unbroken Bench Press