3 sets NOT for time:
10 Bench Press
10 Strict Pull Up
10 Standing Single Arm DB Press (5/5)
10 Bent Over Barbell Row
This is more about quality movement than speed. That doesn't mean you can sit on the bench and chat for 5 minutes between each set. move through with purpose. Ideally a new movement every :90 or so. Partner up with someone or two with similar weights in mind. We will try to have a light, 2 medium, and 1 heavy station for the bench press and bent over row to minimize equipment on the floor.
Each movement should be tough. Modify accordingly to maintain desired stimulus. Record last set of bench press.
Metcon (AMRAP - Reps)
3 Minute AMRAP
Toe to BarScore is total reps.
Modify to hanging high knee raises