Strength

Bench Press 5 – 5 – 5 – 5 – 5 + 5 Dips between bench press sets.
Use safety catches! Set to correct height. If you need help – ask!

MetCon

Each round is 2:00 total followed by a 1:00 rest period. In each round do as many reps of the given exercise as possible after the given buy-in (Go in any order):
Buy-in: 1 outdoor lap, Then Deadlift
Rest 1:00 (change Weights)
Buy-in: 50 D/U, Then Front Squats
Rest 1:00 (change Weights)
Buy-in: 250m Row, Then Push-press
Rest 1:00 (change Weights)
Buy-in: 20 OTB Burpees, Then Hang Snatch

Competitor (Rx+): 185/125#, 135/95#, 115/75#, 95/65# and buy-ins as posted.

Athlete (Rx): 135/95#, 115/75#, 95/65#, 75/45#. You may do 200 singles versus D/Us and still be Rx. Also, only do 15 OTB burpees. Other Buy-ins as posted.

Health: 115/75#, 85/55#, 95/65#, 75/45# and only 2 indoor laps, 100 singles, 200m row and 10 OTB burpees for the buy-ins respectively.