Warm up

1 min pull-up bar dead hang, then:

5 min AMRAP:

5 groiners

5 jump squats

2 wall walks

4 alternating T push-ups

Shoulder press

Superset

A. Strict press

5×5, increasing

B. 10 double dumbbell overhead lunges

Your first set should be around 80% of you max weight, and aim to add 2.5-5% of your max weight from last week on the barbell for your last set.

rest around 90 sec before starting another superset

Interval conditioning

In 3 mins do:

60 double unders

20 box jumps 24/20 in

Max reps in remaining time of hang power snatches 95/65 lbs

— Rest 3mins —

In 3 mins do:

12 hang power snatches 95/65 lbs

60 double unders

Max reps in remaining time of box jumps 24/20 in

— Rest 3mins —

In 3 mins do:

20 box jumps 24/20 in

12 hang power snatches 95/65 lbs

Max reps in remaining time of double unders

Scaling option, 30 lateral hops over barbell instead of double unders

EVF360

Part A

24 min alternating EMOM

15 double kettlebell push presses

15/12 cal ski (max 50 sec work)

15 toes to bar or V-ups .

15 double kettlebell swings

15 handstand push-ups

15 squat thrusts

Part B

3 supersets per side

8 Turkish sit-ups

3 Turkish get ups