Strength:
1a) 7×3 Dead Lift @80%
1b) 7×3 Shoulder Press @75%
60-90sec rest
20min Time limit
Notes:
Warm-up 3×3 Dead Lift and 3×3 Shoulder Press, then start on the 7 sets. You will do 3 reps of the dead’s/3 reps of the presses then rest 60-90sec. Go back and forth till 7 sets of each are completed.
If you don’t have a weights established go heavy but perfect form.
Conditioning:
AMRAP 15 min
10 KB Swings, 24kg/16kg
10 Box Jumps, 24″/20″
10 Ring Dips (20 Box Dips)
Notes:
If you have to use bands for dips please do box dips, I would rather you focus on the intensity of the workout then struggling through ring dips.