AMRAP x 1 MINUTE: 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats
Have everyone grab water and get them by a Bench Press station to review the POP and spotting responsibilities. After that get them lifting!
Build to Heavy Set of 5 Bench Press
(Score is Load)
MIN 1 – :50 Bike or Row
MIN 2 – 15 Slam Balls then Plank Hold Remainder of Minute
MIN 3 – 10 Ring Rows then Hollow Hold Remainder of Minute