Strength:

Press

Fitness:

Find a Heavy Triple.

Performance:

Find a Heavy Single.

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Conditioning:

30-20-10 Reps For Time:

Push Presses

Sit-Ups

Double-Unders

The Push Press weight should be light enough for you to cycle efficiently, 2-3 sets for the 30, 1-2 for the 20, and unbroken for the 10. Perform the sit ups on a soft surface and with momentum. Sub for Double Unders is 15-10-5 Attempts/Makes.