Bench Press: 15 mins to build to a heavy 5RM

Metcon:

CAT 1: 3 MIN AMRAP

3 RENEGADE ROWS

3 PUSH UPS

3 BOX JUMPS

CAT 2: 5 MIN AMRAP

5 RING ROWS

5 WALL BALL SHOTS

5 BURPEE BOX JUMPS

CAT 3: 7 MIN AMRAP

7 CAL ROW

7 CAL BIKE

7 BURPEE PULL UPS