Strength 
Bench press
10-8-6 AHAP
Rest 3 mins
Aim to start around 60-70 %
Metcon
5 min AMRAP
 200m farmers carry AHAP
80 DU
100m sandbag carry
Max DU in remaining time
Target score : 75+ reps
Advanced : 125 + reps
Finisher
AMRAP 2:00
No jump rope climb
Rest 3 mins
Then
Complete the number of rope climbs from the AMRAP for time with jumping allowed