AMRAP in 2 Minutes:

• Double Unders

Strength:

In 8 sets or fewer, build to a 1-RM Bench Press

• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM

*Sets 1-4 Every 90 Seconds and then Sets 5-8 Every 3 Minutes.

Skill:

3 Rds For Time:

• 400m Run
• 21 KB Swing 55/35
• 12 Pull Ups

•  5-8 Minutes Shoulder Mobility