ATHLETE 

A. Strict Press 3-5×5.
*Rest 2-3 minutes between sets.  All 5 sets should be the same weight.  Go heavier than last time—does NOT need to be a lot heavier—2-5 lb is fine—this is part of a strength cycle so you will be increasing weight as long as you can)

B. For time (20 min cap):
2,000 Row
150 Double unders*
150m Walking Lunges

*Scale to 75-100 Attempts, 300 singles, or an appropriate scaling option

COMPETITOR

A. Same as above

B. 2,000 Row
200 Double unders
200m Walking Lunges

C. 75 GHD Situps