Warm up

2 rounds:

5 per arm single arm DB push press

10 double DB front rack lunges (moderate weight)

10 alternating groiners

Thruster + push press complex

5 sets of (3 thrusters + 5 push presses)

Work up to a heavy set for the day

Conditioning

12 min AMRAP:

10 wall balls 20/14 lbs, 10/9 ft.

8 front rack lunges 135/95 lbs

6 shoulder to overheads 135/95 lbs

Goal: maintain a pace of <1:45 per round

EVF360

Part A

15 min alternating EMOM:

15/12 cal row

15 double DB push presses (must be unbroken)

Rest

Part B

4 min AMRAP:

10 wall balls 20/14 lbs, 10/9 ft.

10 single DB overhead lunge steps 50/35 lbs (switch arm as desired)

10 push-ups

— 2 min rest

4 min AMRAP:

10 wall balls 20/14 lbs, 10/9 ft.

10 double DB front rack lunge steps 50/35 lbs

10 push-ups with hands on DBs

— 2 min rest

4 min AMRAP:

10 wall balls 20/14 lbs, 10/9 ft.

10 double DB overhead lunge steps 50/35 lbs

10 double DB shoulder to overheads 50/35 lbs