Warm up

2 rounds:
5 yoga pushups
10 empty BB hang clusters
15 groiners

Strength

A1 – Shoulder press
5×5, build up to a heavy set for the day

A2 – Double KB sumo deadlifts
5×12

Note: Superset the movements, perform the shoulder press then immediately go into the KB sumo deadlifts

Partner conditioning

14 min for max total load lifted, in teams of 2, each partner performing a full rounds before switching:
30 double unders
1 clean complex**
**Clean complex = 1 deadlift + 1 clean + 1 hang squat clean + 1 shoulder to overhead
Note: Start around 60% and build up. the goal is to accumulate the max total load successfully lifted across the team.

EVF360

Part A

5 supersets for load and quality:
A1 – 12 seated double DB shoulder press
A2 – 12 double KB sumo deadlifts

Note: Superset the movements, perform the shoulder press then immediately go into the KB sumo deadlifts

Part B

20 min partner AMRAP, one partner working at a time, split evenly:
20/16 cal row
20 double DB hang squat cleans 50/35 lbs
40 double unders
20 double DB shoulder to overheads 50/35 lbs
20/16 cal row
20 V-ups