Push Press and/or Hip thrusters!
It will be the same sets and reps for both movements. Pair up.
For hip thrusters: use soft boxes against the wall or rig post. If your doing both switch back and fourth quickly.
Warm up- for both movements
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.
PushPress/Hip thrusters
On the 2:30 × 8 Sets:
8-8-6-6-4-4-3-3
*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: 95/65-135/85#
15/12 cal bike/row/ski
10 total FR lunges
6 SOH
rest 3 min
10 min amrap:
15/12 cal bike/row/ski
6 BB Hange snatches or hang clean and press 95/65
8 DB box step ups 50/35