Quickie WOD

5 RFT
15 KB swing
15 pushups on KB
15 pullups/ring rows

Atarim

Technique

Bench press
then
Strength 20 min:

0-6 month:
Establish 5 RM

6+ month:
establish 1RM
then
all athletes perform 3×5 @ 85% (time permitting)
then

Metcon

3 round for reps
1 min ring pushups
1 min Row (C2)
1 min goblet squat 20/12
1min rest

Post your results to the Whiteboard.