** New 6-week cycle starting today **

Warm up

3 rounds:

20 band pullaparts

5 inch worms

20 sec handstand hold

5 no pushup burpees

Shoulder press

16 min to perform:

Shoulder press – 5×5**, increasing

Work up to a heavy set of 5 for the day – start around 60-65% of your estimated 1RM and build up.

** 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

4 min EMOM:

8 burpees over bar

6 strict presses 95/65 lbs

— rest 2 min, then

4 min EMOM:

8 burpees over bar

6 push presses 115/75 lbs

— rest 2 min, then

4 min EMOM:

8 burpees over bar

6 push jerks 135/95 lbs

EVF360

Part A

15 min to complete 4 rounds of the following, for max load:

150m (500 ft.) DB offset carry **

10/side half kneeling bottom up KB presses

2 Turkish getups per arm

** perform half of the distance on each side. One DB held overhead, the other held in the front rack position. Longer side of the gym is ~50 ft from wall to wall.

Part B

4 min EMOM:

8 burpees over DBs

6 DB shoulder presses 35/25 lbs

— rest 2 min, then

4 min EMOM:

8 burpees over DBs

6 DB push presses 50/35 lbs

— rest 2 min, then

4 min EMOM:

8 burpees over DBs

6 DB push jerks 50/35 lbs