SWOD: Bench Press 3-3-3-3-3
Metcon: 20 minute time limit:
-Do as many Pull Ups, Air Squats, Push Ups, and Sit Ups as possible.
For the metcon, there's one rule; the total number of reps must include equal counts of each exercise. Work hard and fast. (I'd suggest you try reps of five of each and see if you can move continuously for the twenty minutes.)
***Another option is to test your progress on your Third Quarter Goals since it is the last day. If you complete them or not, start thinking of new quarter goals to complete the year on. Remember, goals give our training more focus for improvements.
Post reps and weights to comments.