Warm up

1 round:

60s row or ski

5 yoga pushups

4 burpee pullups

3 wall walks

20 banded pull apart

10 plate ground-to-overhead

Push – Pull

Bench: 4 sets of 5 at 75-77.5%, then, Max Effort at 67.5%

Pullups: 4 sets of 4 weighted pullups – build up from last week’s sets of 5

Conditioning

10 rounds for time:

9 box jumps over 24/20 in

9 pullups

9 American KBS 32/24 kg

Time cap: 15 min

EVF360

Part A

10 rounds for time:

9 box jumps over 24/20 in

9 pullups

9 American KBS 32/24 kg

Time cap: 15 min

Part B

18 min AMRAP:

10 double DB floor presses 50/35 lbs

5 burpees

10 double DB power cleans 50/35 lbs

5 burpees

10 double DB shoulder to overhead 50/35 lbs

5 burpees