Warm up

6 min AMRAP:

6 Inchworm with Push-ups

6 alternating single dumbbell devil press

2 wall walks

Shoulder press and Tempo DB bench press

5 supersets:

8 shoulder presses

8 tempo DB bench presses 3030

Start around 60% on the shoulder press and build up to a heavy set of 8. Use DB weight that allows to maintain the tempo up and down

Time cap: 18 min

Conditioning

5 rounds for time:

9 sumo deadlifts high pulls 95/65 lbs

15 push presses 95/65 lbs

21 double unders

Time cap: 16 min

EVF360

Part A

5 supersets:

16 alternating DB seesaw presses

8 tempo DB bench presses 3030

Build up on weight throughout, but the load should allow you to maintain the tempo

Time cap: 16 min

Part B

5 rounds of 3 min AMReps, 1 min rest between rounds:

16 alternating DB snatches 50/35 lbs

16 single arm DB thrusters 50/35 lbs

Max double unders in the remaining time