Move

1) Strict Press: Build to technical set of 5

2) 30 Minute AMRAP:

500m Row
50 Skips (Or 1 Min DU Practice)
25 Box Step-ups
2 Minute Rest

Train

1) Strict Press: 5-3-1-5-3-1-5-3-1
@ 67-76-83-70-79-88-73-82-91%

2) “9/11”

For Time (35 Min Cap):
2001m Row
343 Double-Unders
110 Dumbbell Box Step-ups @ 20”
2977m Row

Stimulus

1) Build to a heavy single following this wave loading pattern if you are not sure of your 1RM. These sets should require minimal rest and there should be plenty in the tank after each one

2) This workout can be done solo or with a partner. Dumbbell is @ 50/35 and there is just one which can be held in any position

2001: Year
343: Firefighters lost
110: Flights of stairs firefighters climbed in WTC
2977: Lives lost