Recommended Warm Up (10 Minutes):


200m Row

15 Push Ups

200m Row

10 Strict Press (empty bar)

10 Push Press (empty bar)


12 Minute AMRAP:

Buy In: 1,500/1,250 Row

With Remaining Time, Ladder:


Overhead Squat (95/65#)

Kettlebell Swings (70/53#)

Ab Mat Sit Ups


*Stagger the start if needed.  Pick your weights accordingly so you can keep moving.  How high can you get?


Strict Press (10 Minutes)

3 x 3 @ 75% of 1RM


Push Press (10 Minutes)

3 x 3 @ 85% of 1RM Thruster


*Do all of the strict press at the same weight and then add weight and do all of the push press at the same weight.  This is your strength work for the day.


Skill Work