Warm up

3 rounds:

10 no-push-up burpees

10 scap pushups / scap HSPU

10 banded face pulls

Time cap 7 min

Shoulder press and Tempo DB bench press

5 supersets:

3 shoulder presses

12 tempo DB bench presses 3030

Start at your max weight from the set of 5 from last week, and increase if possible. Use DB weight that allows you to maintain the tempo up and down, this is the same amount of reps as last week. Refer to last week’s weight and adjust

Time cap: 18 min

Conditioning

3 rounds of 5 min AMRAP with 2 min rest between:

40 single arm DB shoulder to overheads 50/35

20 single DB box steps ups 24/20 in, 50/35 lbs

Max double unders in remaining time

EVF360

Part A

4 sets:

12 DB Z-presses

12 tempo DB bench presses 3030

6 half kneeling landmine presses per side

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

Time cap: 16 min

Part B

3 rounds of 5 min AMRAP with 2 min rest between:

40 single arm DB shoulder to overheads 50/35

20 single DB box steps ups 24/20 in, 50/35 lbs

Max double unders in remaining time