MetCon:

Every Minute on the Minute for 5 minutes:

10 Back Squats

—2 minutes rest/movement change—

Every Minute on the Minute for 5 minutes:

10 Bench Press

—2 minutes rest/movement change—

Every Minute on the Minute for 5 minutes:

10 Inverted Rows

—2 minutes rest/movement change—

For Time:

50 Air Squats

50 Push-ups

50 Ring Rows

*Pace Goal: 5:00-7:00

Beginner: KB Goblet Squats, 45/35, knees or hands elevated push-ups, done with partner

Intermediate: 115/75, 75/55, knees or hands elevated push-ups

Advanced: 135/95, 95/65

Sport: 155/105, 115/75