Warm Up:

Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
1 min easy row
5 box step ups (each side)
5 wallballs (focus on arm cycling)
5 Deadlifts (empty bar)
5 Shoulder Press (empty bar)

Strength:  Strict Press – 10 Rep Max

– Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.
– Record heaviest set as your score for load

**Example Sets**
Set 1:
5 Shoulder Press @65#
-rest 60-90 seconds –
Set 2:
5 Shoulder Press @75#
-rest 60-90 seconds –
Set 3:
3 Shoulder Press @95#
-rest 60-90 seconds –
Set 4:
3 Shoulder Press @115#
-rest 60-90 seconds –
Set 5:
10 Shoulder Press @130#
-rest 60-90 seconds –

Set 6: (Drop Set)
Max Reps @110#

-rest 60-90 seconds –

Set 7: (Drop Set)
Max Reps @100#

Based off of a 185# Shoulder Press 1RM

Workout Prep
2 rounds
3 Box Jumps + Step Down
5 Wall Balls
3 Deadlifts

Workout:  “If He Dies, He Dies”

10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)

Rest 1:00

For Time:
1000m Row
*Time scored in notes.

Scale 1 / 45+

10 min AMRAP
10 Box Jumps (20/16)
15 Wall Balls (14/10)
10 Deadlifts (95/65)

Rest 1:00

For Time:
1000m Row

Scale 2

10 min AMRAP
10 Alternating Box Step Ups (24/20)
10 Wall Ball Thrusters (20/14)
10 Kettlebell Sumo Deadlifts (light)

Rest 1:00

For Time:
500m Row