For strength find a heavy 5 rep push press and use that same weight for 3 total working sets. Be sure to use your legs for that initial dip and drive.

The AMRAP starts with a run, then you’ll come in and do 10 shoulder to overheads – this means you can do push presses or jerks. The bar will be taken from the ground as well. After that you have 20 walking lunges, a rope climb and out the door for the next round.

Strength

3×5 Push press

Conditioning

AMRAP in 20 minutes:
Run 200m
10 shoulder to overhead, 115/75#
20 walking lunges (10L/10R)
1 rope climb