Warm up

3 rounds:

6 yoga pushups

8 alternating single DB overhead lunges (4 each arm, alternate legs)

10 single DB thrusters (5/arm)

Shoulder press and Tempo DB bench press

5 supersets:

5 shoulder presses

12 tempo DB bench presses 3030

Start at your max weight from the set of 7 from last week, and increase if possible. Use DB weight that allows to maintain the tempo up and down, this is 2 more reps than last week. Ideally, you can use the same weight as last week.

Time cap: 18 min

Conditioning

On a 16 min running clock:

From 0:00 to 8:00: 3 rounds for time:

10 handstand pushups

10 double DB clean and jerks 50/35 lbs

50 double unders

(rest the remainder of the 8 min if finished)

From 8:00 to 9:00: rest

From 9:00 to 14:00: 3 rounds for time:

10 double DB power cleans 50/35 lbs

15 burpees

(rest the remainder of the 5 min if finished)

From 14:00 to 15:00: rest

From 15:00 to 16:00:

Max single DB snatches 50/35 lbs

EVF360

Part A

On a 16 min running clock:

From 0:00 to 8:00: 3 rounds for time:

10 handstand pushups / pike pushups

10 double DB clean and jerks 50/35 lbs

50 double unders

(rest the remainder of the 8 min if finished)

From 8:00 to 9:00: rest

From 9:00 to 14:00: 3 rounds for time:

10 double DB power cleans 50/35 lbs

15 burpees

(rest the remainder of the 5 min if finished)

From 14:00 to 15:00: rest

From 15:00 to 16:00:

Max single DB snatches 50/35 lbs

Part B

20 min alternating EMOM:

12 DB floor presses

20 DB floor wipers (one DB in each hand)

4 wall walks

40 sec plank on foam roller (forearms on the roller)