Strength: Bench press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

Stamina: 5 rounds, not timed: 15x bench press (85#-135#), 20x Alternating arm DB press (20#/15#), 50m overhead weighted walking lunge (45#/25# plate)

Work Capacity – Complete as many rounds as possible in 20 minutes of:

10x pull ups
15x hang power snatch (75#/55#)
20x push ups
*Rest 3 minutes, then:

50x ring dips for time