On a 17:00 clock:

For time:
1,600-m run

In the time remaining:
Find a 3-rep-max shoulder press

Post-workout strength
Every 2:30 x 3 sets:
:30 max-rep DB bench presses
– Use a challenging load for :30 seconds of continuous movement.

Coach’s notes:

Post time to complete run, load for 3RM on press and reps and load for 30s max rep DB press to comments.

AMRAP 12:
15 deadlifts (95/135 lb)
10 push presses
5 overhead squats

Post-workout
3 sets:
:20 side plank hold/side
:30-1:00 odd object hold

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

AMRAP 10 with a partner:
Max-cal on any machine
– Non-working partner holds a plank.

Post-workout
For load:
3-3-3-3-3-3-3
Weighted dip

Coach’s notes:

Post total cals achieved and load(s) for dips to comments.

Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups

Post-workout
Accumulate:
50 hand-release push-ups

Coach’s notes:

Post time(s) for each round and total working time to comments.

SERVICE CUP 4//BENCHMARK – AMRAP 10:
5 hang clean and jerks (80/115 lb)
10 back squats
15 toes-to-bars

Then,

On a 5:00 clock:
Find a 1-rep-max clean

Coach’s notes:

Post rounds and reps complete for AMRAP and load for clean to comments.

SERVICE CUP 3//BENCHMARK – 6 rounds for time of:
8 double-DB box step-overs (20/20 in) (35/50 lb)
12 single-DB snatches (35/50 lb)
48 double-unders

– Rest exactly 1 minute between rounds.

Time cap: 20 minutes

Coach’s notes:

Post time to complete or reps complete at 20 mins to comments.

SERVICE CUP 2//BENCHMARK – AMRAP 20:
16/20-cal row
Farmers carry (50 ft) (35/50 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.

Coach’s notes:

Post round and rep complete for AMRAP to comments.

SERVICE CUP 1//BENCHMARK – 21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar

Post-workout accessory
A1. Prone “Y” to “W” x 10-12 reps X 3 sets, rest approx. 30s

Note: Use light weight/plate in each hand.
A2. Bent over rear delt flys – 10-12 reps X 3 sets, rest approx. 30s

Coach’s notes:

Post time to complete couplet to comments.

Pre-workout skill
Every 2:00 x 5 rounds:
3 box jumps
– Use a taller box than the workout

AMRAP 12:
3 power snatches (55/75 lb)
3 box jump-overs (20/24 in)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.

Coach’s notes:

Post rounds and reps complete for AMRAP to comments.

For time with a partner:
4,000/5,000-m row
1,600-m bear hug carry (50/90 lb)
– Switch as needed on both movements.

Coach’s notes:

Post time to complete to comments.