SKILL – Every Minute on the Minute for 10 Minutes
Pick an exercise you need to practice (GOAT) and pick a number of repetitions you can do for 10 minutes. You can pick 2 and alternate if you want.
STRENGTH – Bench Press 10-8-6-4-2
Increase weight with each set.
METCON – AMRAP in 11 Minutes:
Ascending ladder (1,2,3,etc.)
Kettlebell Swings (heavy or American)
Pushups (scale up to Handstand pushups as long as you can. Don’t forget the HSPU scales like feet on a box)
Toes to Bar (sub abmat situps if your hands are going to rip)
Great opportunity to scale up exercises for the low reps. Treat this like a capacity test. Do harder versions of the exercises as long as you can!