Test: Weighted Overhead Plate Carry for distance. Arms extended overhead with the plate.
Mark every 10 meters up to 50 meters to measure the distance and they can walk back and forth.
Choose a plate to carry overhead: 45lbs, 35lbs, 25lbs or 15lbs. As soon as you bring the plate down below the top of your head you are finished.
Rest 5 minutes
Max Barbell Press or Bench Press
Choose Max at BW; 3/4 BW; 1/2 BW or 1/4 BW
15 min AMRAP:
30 Double Unders or 100 Singles
200 meter sprint
25 sit-ups or 10 GHD Sit-ups