3 Rounds
:45 Single Unders
Rest :15
Then
3 Rounds
10 Russian Swings
10 Cossack Squats (5 in each direction)

Strength- pay attention to the notes. To make this beneficial to your 5 rep max it needs to be done right.
Sumo Deadlift
2×20
For this high rep work to carry over to the 5RM test athletes must marry both their technique and their tolerance to discomfort as they pull a challenging weight for 20. First set is a lighter warm up set, second is AHAP, you can do a lot more than you think. I don’t use chalk and I am saying chalk up for this lift.

Feel: Muscular Overload, CHASE THE PUMP
Pacing: N/A
Target Score: Huge Arms
Firebreather Score: Huge Arms AND Legs

Beach Season Continues
AMRAP 15 Minutes
1:00 Max Rep Dumbbell Renegade Rows
1:00 Max Rep DB Skull Crusher (single db)
1:00 R. Leg BW Split Squats
1:00 L. Leg BW Split Squats

Move from movement to movement at your own pace. Make sure you pick a weight where you can work the entire minute.

Extra
every 2 Minutes for 12 Mintues
10-15 assault bike cals. (no more than 20 seconds work)