Warm up

3 rounds

5/side thoracic extensions

5 Cuban presses with 2.5/5 lbs plates in each hand

5 empty barbell hang power C&Js

Midline / Press

Every 3 min for 6 rounds:

6 push presses

30 plate Russian twists

Note: start at around 70% and increase weight throughout. Aim to finish heavier than last week.

Barbell cycling & conditioning

8 rounds for time:

5 hang power cleans 155/105 lbs

5 shoulder to overhead 155/105 lbs

5 pullups

Time cap: 14 min

Note: scale the weight to a load you could complete at least 15 unbroken shoulder to overhead when fresh.

Goal is sub 10 min

EVF360

Part A

Every 75 sec for 10 rounds, each round for time:

5 double dumbbell hang power cleans 50/35 lbs

5 double dumbbell shoulder to overhead 50/35 lbs

5 pull-ups

— rest the remainder of each interval (which should be 15-20 sec)

Part B

20 min alternating EMOM:

15/12 cal row

45 sec plank hold