This will be the longest of the benchmark workouts. For most people it will take over 20 minutes. It is a great mix of cardiovascular endurance and muscular stamina (amongst other things!).
Nothing should be so hard that you can’t keep moving at a good pace. Be consistent on the first row, find a good pace and try to hold it. You can go all out on the last Row! For the remainder of the workout, short rests then go again.
6 rounds for time:
5 shoulder to overhead (185/125)
10 toes to bar
NOTE: Goal is under 6 minutes. Lower the weight, if necessary, on the shoulder to overhead so the 5 reps remain unbroken the whole time.