Metcon (Time)
3 RFT:
15 Push Ups
15 Box Jumps, 24/20″
15 Sit Ups
15/11 Calories, Assault Bike

Record the time to complete.

Competition Standard (Rx+):
GHD Sit Ups

Masters 55+ (Rx):
Box: Step Ups 20″

Push Ups from the knees or hands on a bench
Box: 20/16″ or step ups

Bench Press (3-3-3-3-3)
Take 15 minutes to build to a heavy set of 3.
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