Push Press (1-1-1-1-1)
Take 15-20 Minutes to find heavy load.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
10 Wall Balls, 20/14#
10 Ring Dips
200m Run
5 Wall Balls
5 Ring Dips
200m Run

Record the number of rounds and reps completed.

Competition Standard (Rx+):

Masters 55+ (Rx):
WB: 14/10#
Push Ups
200m Row

WB: 14/10#
Push Ups, Bench Dips, Ring Dips w/ band or feet assistance