Warmup
Jump Rope 3 Minutes
10 Downdog Push-ups
10 Internal/External Shoulder rotations (either with Indian Clubs or 5# plates)

Lift
Levels 2-4
8 x 6
Bench Press

Sets across at 60% of your projected 1RM from test week. There are 8 work sets, ALL to be done at the same weight. Rest 60-120 seconds between sets. Please be mindful of the rest intervals–if you haven’t recovered enough in 1-2 min to get all the reps, then stick with that weight next week.

Levels 0/1
10 x 6
Kettlebell Floor Press

Conditioning
“Diphenhydramine”

Levels 3/4
8 Minutes AMRAP
12 Burpees
6 Pull-ups 

Levels 0-2
Band assisted pull-ups