Warm up

3 rounds (increase weight throughout):

5 per arm single arm DB push press

20 sec per arm single DB overhead hold

10 jumping squats

Thruster + push press complex

5 sets of (3 thrusters + 1 push press)

Work up to a heavy set for the day

Increase from last week

Conditioning

Every 4 min for 4 rounds:

50 double unders

25 handstand pushups

25 double unders

200 ft. farmers’ carry 50/35 lbs

Scaling: 75/45 single unders. Hand release pushups. The pushup option should not take more than 1 min each round.

EVF360

Part A

5 supersets:

10 tempo DB bench presses 3030

10 tempo ring rows 3030

Note: Build up on weight throughout, but the load should allow you to maintain the tempo on the bench presses. Tempo is 3 sec down, 3 sec ascent.

Time cap: 16 min

Part B

Every 4 min for 4 rounds:

50 double unders

25 hand-release pushups

25 double unders

200 ft. farmers’ carry 50/35 lbs

Scaling: 75/45 single unders. Hand release pushups. The pushup option should not take more than 1 min each round.