Upper East Side

Warm up

2 rounds:

5 per arm single arm DB shoulder press

10 empty barbell front squats

5 squat jumps

Push press

6×3

Thrusters

3×3

Note: Increase the thruster load from last week and aim to build to a heavy set of 3 on the push presses

Conditioning

Every 4 min for 4 rounds:

30 wall balls 20/14 lbs

20 double DB power cleans 50/35 lbs

20 double DB shoulder to overheads 50/35 lbs

EVF360

Part A

4 sets:

10 per side single DB tempo bench presses 3030

10 half kneeling DB shoulder presses per side

10 per side single tempo ring row 3030

Build up on weight throughout, but the load should allow you to maintain the tempo

Time cap: 16 min

Part B

Every 4 min for 4 rounds:

30 wall balls 20/14 lbs

20 double DB power cleans 50/35 lbs

20 double DB shoulder to overheads 50/35 lbs