Warm up

3 rounds:

10 yoga pushups

15 supermen

200m ski

Shoulder press

Superset

A. Strict press

4×6, increasing

B. Single arm half-kneeling DB press

Max effort on each arm at 25% of your babell weight

eg. if you 6 reps of strict reps are at 100 lbs, do max effort on one arm at 25 lbs DB, then max effort on the other arm. Alternate the starting arm at every superset (2 starting on the right, 2 starting on the left)

rest around 90 sec before starting another superset

Interval conditioning

6min amrap:

8 bar facing burpees

3 Squat cleans 155/115 lbs

— Rest 2 min

4min amrap:

8 bar facing burpees

3 Squat cleans 155/115 lbs

— Rest 1min

2 min amrap:

8 bar facing burpees

3 Squat cleans 155/115 lbs

Pick up where you left off each round

EVF360

Part A

10 rounds for time:

6 alternating dumbbell snatches 50/35 lbs

3 dumbbell facing burpees

Part B

For time:

4,000m/3,200m row **

** Every 2 min, starting at 2’00”, perform 6 box jumps