STRENGHT
RX
Bench press
4 x 6 reps
2-3 min rest
Scaled
Bench press
4 x 10/15 reps
METCON
RX
5 Rounds for time:
5 Burpee pullups
10 Pushups
15 Air squats
Scaled
5 Rounds for time:
5 Burpees
5 Jumping pullups
10 Box pushups
15 Air squats
RX+: wear a weighted vest