Warm up

2 rounds:

10 alternating single dumbbell overhead lunges

5/arm dumbbell Z-presses

10 plate straight arm front raises

10 squat thrusts

Shoulder press

17 min to perform:

Shoulder press – 8×2**, increasing

Work up to a heavy set of 2 for the day – start at your top weight from last week, and stay at or above it. Aim to get at least 4 sets at 90% 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

crossfit open 14.1

10 min AMRAP

30 double unders

15 power snatches 75/55 lbs

scaling: 30 single unders or 20 sec of double under attempts each time

EVF360

Part A

4 rounds for load and quality:

10 double DB Z-presses

15 seated double DB front raises

20 alternating DB renegade rows

25 hollow rocks with plate in hands

Part B

10 min AMRAP

30 double unders

15 alternating DB snatches 50/35 lbs

scaling: 30 single unders or 20 sec of double under attempts each time