Baseline:
3 rounds - 200 m run, 5 x push-presses, 5 x handstand push-ups, 5 x pull-ups, 5 x shoulder dislocates
warm up to 70% of 1RM push press
Strength:
10 x 3 at 70% 1 RM
push press
Work Capacity:
AMRAP in 15 minutes
20 x ball slams (20/12 lbs)
20 x step-ups (20 inch)
200 m run
Durability:
50 x weighted sit-ups (25/15 lbs)
30 x barbell good mornings (45 lbs)
Yoga Short Form A