For the strength movements you get the option of:
Bench Press or Hip thrusters!
It will be the same sets and reps for both movements. Pair up.
Warm up-
10 Reps @ Light Weight
5 Reps @ Moderate Weight
...Keep building (If needed) in sets of 3-5 reps until you reach 65%.
Score: enter starting weight and end weight.
Bench Press/Hip thrusters
On the 2:00 × 9 Sets:
5-5-5-4-4-4-3-3-3
*Start at 65% & Build
Option with building- build small increments each round, or build when the reps change in larger increments.
Section 2:
10 min amrap:
20/15 cal bike/row/ski
8 SOH 95/65-135/85#
10 OH Lunges option front rack 5 each side
rest 3 min
10 min amrap:
20/15 cal bike/row/ski
4 MU or 8 CTB or 10 pull-ups
8 DB box step ups 50/35
Bench-- 85 to 150
Bench - 185 to 265. 275 x 1 then 135 x 25.