Warm up

3 rounds:

6 yoga pushups

8 front squats

8 push presses

** add warm-up load in rounds 2-3

Thruster + push press complex

5 sets of (3 thrusters + 3 push presses)

Work up to a heavy set for the day

Increase from last week

Conditioning

3 rounds for time:

5 sumo deadlifts high pulls 135/95 lbs

10 shoulder to overheads 135/95 lbs

15/12 cal ski or row

— rest 2 min, then 3 rounds for time:

5 thrusters 135/95 lbs

10 handstand pushups

15 air squats

Time cap: 16 min

EVF360

Part A

For max distance:

15 min row

Part B

4 rounds of 3 min AMReps, 1 min rest between rounds:

16 alternating DB snatches 50/35 lbs

16 single arm DB thrusters 50/35 lbs

Max single DB devil presses in the remaining time 50/35 lbs