Warm up

3 rounds:

2 wall walks

4 PVC Cuban presses

6 alternating plank transitions

8 ring rows

Midline / Press

Every 3 min for 5 rounds:

2 push presses

10 slow straight arm plate raise 5sec up, 5 sec down)

Note: Aim to finish heavier than last week, around 85-90% of your estimated max. This is the last week of push presses.

straight arm plate raises: https://www.youtube.com/watch?v=wT8n9x9FvK8

General Physical Preparedness

On a 20min clock:

From 0:00 to 10:00:

3 rounds for time:

15 hang power cleans 115/75 lbs

12 burpees over the bar

9 thrusters 115/75 lbs

— Rest the remainder of the 10min, then from 10:00 to 20:00:

For time:

5 rounds for time:

15 push-ups

10 pullups

5 push presses 95/65 lbs

EVF360

Part A

15 min to perform 3 rounds:

150 ft. Double DBs overhead carry

10 alternating renegade rows

500m/400m Row

Part B

On a 20min clock:

From 0:00 to 10:00:

3 rounds for time:

15 Med Ball cleans 20/14 lbs

12 burpees over the med ball

9 Wall balls 20/14 lbs

— Rest the remainder of the 10min, then from 10:00 to 20:00:

For time:

5 rounds for time:

15 push-ups

10 pullups

5 double DB push presses 50/35 lbs