**Friday Class Change**

Weightlifting

Every 2 minutes, for 16 minutes (8 sets) of:

2 reps x Bench Press 

Building to a heavy double over the course of 8 sets. 

Metcon

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Ups (50/35 lb DBs; 20″)

60 seconds of Slamballs (30/20 lbs) 

60 seconds of Strict Ring Dips

60 seconds of Strict Pull-Ups

Rest 60 seconds