Warm up

2 rounds:

5 yoga pushups

5/side KB halo

5/side KB sots press

5/side KB thrusters

BTN shoulder press and DB bench press

5 supersets:

X behind the neck shoulder presses **

Max effort DB bench presses

Start the shoulder press at your max weight from last week and build up to a heavy rep throughout the sets. Focus on maintaining a strong midline on each set/rep.

Increase the weight slightly from the last 2 weeks. Each set is to FAILURE. Goal is still 20+ reps on the first set.

Your goal is to match your top sets from the prior weeks with a slightly heavier weight.

Set 1 & 2: 4 reps, set 3 & 4, 2 reps, last set, heavy single**

Time cap: 18 min

Conditioning

For time:

10-9-8-…-2-1

Burpees

Double KB thrusters 24/16 kg

Handstand pushups

Time cap: 14 min

Goal: sub 10 min

EVF360

Part A

5 sets:

12 double DB Arnold shoulder presses

8/side half kneeling DB presses

40 sec handstand hold / wall walk plank hold

Time cap: 18 min

Part B

For time:

10-9-8-…-2-1

Burpees

Double KB thrusters 24/16 kg

Handstand pushups

Time cap: 14 min

Goal: sub 10 min