Strength:

Seated Z Press w/kettlebell 4×8; rest 60-90s

Metcon: Gonna be a fun sprint every round. People by the end of this will barely be able to do as many reps as their first set. Goal is to have same reps everytime which means your making a pushing element have an aerobic response on your body.

Level 1 (RX)

3min running clock

500m row
Max Effort Push Ups (open standard)

x5; rest 3min

Level 2 (Intermediate)

3min running clock

500m row
Max Effort Push Ups

x5; rest 3min

Level 3 (Beginner)

3min running clock

500m row
Max Effort Hand-release push ups (no knees allowed to touch)

x5; rest 3min