Warm up

2 rounds:

1 wall walks

10 banded TYI

10 no pushup burpees

Shoulder press

17 min to perform:

Shoulder press – 7×3**, increasing

Work up to a heavy set of 3 for the day – start around 75% of your estimated 1RM and build up. Aim to get at least 4 sets at 80% and above.

** After each set of shoulder presses, perform 5 seated wall ball vertical throws – sit on a box/bench, and throw the wall ball as high as possible without losing contact from your seat.

Conditioning

6 min AMReps:

10 wall walks

25 box jumps over 24/20 in

Max double DB push presses 50/35 lbs in the remaining time

— rest 2 min, then:

6 min AMReps:

25 box jumps over 24/20 in

20 double DB push presses 50/35 lbs

Max wall walks in the remaining time

EVF360

Part A

15 min alternating EMOM:

50 mountain climbers

20 pushups

10 burpees to plate

Part B

6 min AMReps:

10 wall walks

25 box jumps over 24/20 in

Max double DB push presses 50/35 lbs in the remaining time

— rest 2 min, then:

6 min AMReps:

25 box jumps over 24/20 in

20 double DB push presses 50/35 lbs

Max wall walks in the remaining time