A) Find a 1RM push press off the rack
Once you find it, drop to ~50% of 1RM and do 2-3 sets of max rep STRICT press with plenty of rest between sets
*20 minute time cap
B) Every 3 minutes for 12 minutes complete:
10 goblet cossack squats + 6/side suitcase box step ups
*Keep same leg on box for all 6 reps before switching
C) 7 minute AMRAP:
4 strict pull-ups
8 American kb swings (53/35lb)
12 jumping lunges
*Any grip allowed on strict pull-ups (mixed/chin-up). Modify to banded strict or ring rows.
