Strength
Barbell bench press
Work up to heavy set of 3
AMRAP in 15:00 (ladder style):
3 Pull up RX+(1 Bar muscle up)
4 Plate overhead walking lunge (45,35) RX+(65,45)
4 Box jump (24,20)
4 Hand release push ups
6 Pull up RX+(2 Bar muscle up)
8 Plate overhead walking lunge (45,35) RX+(65,45)
8 Box jump (24,20)
8 Hand release push ups
9 Pull up RX+(3 Bar muscle up)
12 Plate overhead walking lunge (45,35) RX+(65,45)
12 Box jump (24,20)
12 Hand release push ups
12 Pull up RX+(4 Bar muscle up)
16 Plate overhead walking lunge (45,35) RX+(65,45)
16 Box jump (24,20)
16 Hand release push ups
…etc.
Accessory strength:
Bodyweight skull crusher
3×12-15
