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!

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)