AMRAP

1. Warm Up: Foam Roll & Row 1000m

2. Strength: Shoulder Press, 1RM

3. Stamina: (3-5 rounds)

• Shoulder Press, 3 reps @ 80% of 1RM
• KB High Pull, 10 reps/side
• Box Jumps, 15 reps

4. Work Capacity (AMRAP 20-30 min)

• 5 Man-makers (no lunges)
• 10 Pullups

5. Durability: 200 Situps