Warm up

2 rounds:

10 banded TYI

10 DB plank pull throughs

10 no pushup burpees

5/side thoracic extensions

Shoulder press

15 min to find a 1RM shoulder press.

Build up:

5 at 50%

3 at 65%

2 at 75%

2 at 80%

Singles

Conditioning

3 rounds for time:

15 sumo deadlifts high pulls 95/65 lbs

60 double unders

15 push presses 95/65 lbs

15 hand release pushups

Goal: <10 min

Time cap: 15 min

Scaling: 100 single unders instead of double unders OR 1 min of double under attempt

Box pushups or banded pushups

EVF360

Part A

3 rounds for time:

20 alternating DB snatches 50/35 lbs

60 double unders

20 double DB push presses 50/35 lbs

20 hand release pushups

Goal: <12 min

Time cap: 17 min

Scaling: 100 single unders instead of double unders OR 1 min of double under attempt

Box pushups or banded pushups

Part B

5 rounds for quality and load:

16 alternating DB seesaw presses

8 DB bench presses

16 plate situps (arms extended, plate overhead)

Time cap: 16 min