Saturday

Warm-up
Warm-up
AMRAP x 10 MINUTES
200m Run
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!

Strength
Bench Press (1×5)
ON A 15:00 RUNNING CLOCK…
Build to Heavy Set of 5 Bench Press

(Score is Load)

Workout
Metcon
EMOM x 18 MINUTES
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

(No Measure)