Strength:
Benchpress
All sets are based on hyptetic 1 rep max
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80%
2x 85%
1x 90%
3x 85%
2x 90%
1x 95%
3x 90%
2x 95%
1x 100%
WOD:
10 Min AMRAP
5x Turkish Get Up (ahap)
1x Turkish Get Up (only up)
5x Single Arm Overhead Squat
1x Turkish Get Up (only down)
48x Double Under
(finish one full round with one arm, switch arms after each round)