Warm Up: Sand Bag Drills
Strength: Find 1RM Shoulder Press-115#
Stamina: 5 rounds: 3 x SP @ 80% 1RM, 20 x SDHP (2 pood/70# KB), 20 steps walking lunge
13:34
Work Capacity:
AMRAP 20 minutes: 10 Thruster (95#), 15 Pullups, 20 KB Swing (55#)
4 rounds with one minute left...I was toast
Durability: 3 rounds: Row 500, 20 GHD situps, Hip Mobility
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