Strict press from the floor:
15 minutes to build to a 8 rep max, then do 4 sets of 8 with 90% of the 8RM
Every 4 min x4 Rounds:
- 20 single leg v ups
- 10 Bar facing burpees
- 40 Double unders
Strict press from the floor means power clean the bar to the shoulders then do strict standing shoulder press standing in your station. Take about 4 sets to build to an 8 rep max, then take 90% of that 8RM and do 4 sets of 8 reps with that. Rest about 60-90 seconds between sets. Make sure you are focused on task, getting the pressing done in about 15 minutes.
For the 4 Rounds, the goal is to be getting about 60 seconds of rest give or take some time. If someone is going too fast make them do v-ups, if someone is getting swallowed by the time, have them cut down some reps as needed. The 40 double unders should not take more than 4 sets to get through, so people should modify to high jump singles if they need to.