Weightlifting
Bench Press (2RM)
Work up to a 2 RM!

RED
AMRAP 30 Minutes
Bike 1k/.8k or Row 300/250m
21 Overhead Squat 95/65lbs
21 Pull Ups

WHITE
AMRAP 25 Minutes
Bike .8/.5k or Row 250/200m
16 Overhead Squat 75/55lbs
16 Strict Pull Ups w/band

BLUE
AMRAP 20 Minutes
Bike .5/.3k or Row 200/150m
12 Overhead Squat 65/45lbs
12 Ring Rows