For strength, do about 75% of your 1RM shoulder press. You’ll do 5 presses immediately into 10 push presses. Do sets every 3 minutes (0:00, 3:00, 6:00, 9:00)
For the AMRAP, the front squats come from the ground and increase by 2 each round. Toes-to-bar increase by 3. Box jumps increase by 4. Score will be total reps (coaches will have a cheat sheet for you on the board)

 

Strength

4 sets:
5 shoulder press + 10 push press, 75% of 1RM press

Conditioning

AMRAP in 13 min:
2 front squats, 135/95#
3 toes-to-bar
4 box jumps, 24/20″
4, 6, 8…6, 9, 12…etc.