Skill work Athletes Choice Workout of the day 14 min Amrap 20 Dumbbell Box step ups 24/20″ Rx25/15# Rx+35/25# 10 Devil press

Strength: Strict Press 3-3-2-1-1 Workout for the day 0:00 -4:00 600 meter run max toe to bar rest 3:00 min 7:00-10:00 400 meter Run Max rope climbs Rest 2:00 min 12:00-14:00 200 Meter run max ring dips

Strength:Back Squat 3-3-2-1-1 Workout for the day 15-12-9-6-3 Manmakers Rx35/20# Rx+45/30# 25 double unders between each round