Strength & AMRAP Bench Press – 5, 5, 3, 3, 3 – 20 min 9 min AMRAP 1 – 10m Shuttle Run 1 – Pull Up 2 – 10m Shuttle Run 2 – Pull Up 3 – 10m Shuttle Run 3 – Pull Up Continue as long as you are able for 9 minutes; increase reps each time.