Warm up

2 rounds:

10 A-frame toe touches

5 single DB overhead triceps extensions

5 PVC cuban presses

10 no-pushup burpees

Time cap: 7 min

Shoulder press and DB bench press

5 supersets:

8 behind the neck shoulder presses

Max effort DB bench presses

Start around 60% on the shoulder press and build up to a heavy set of 8. Focus on maintaining a strong midline on each set/rep.

Use the heaviest DB weight you were able to carry out the tempo DB bench presses in the first half of the cycle. This should be about 25% of your bench press 1RM in each hand. Each set is to FAILURE. Goal is 20+ reps on the first set.

Time cap: 18 min

Conditioning

3 rounds for time:

10 KB snatches 24/16 kg

3 wall walks (Rx+: 5 wall facing handstand pushups)

20 KB goblet lunges 24/16 kg

3 wall walks (Rx+: 5 wall facing handstand pushups)

10 KB snatches 24/16 kg

3 wall walks (Rx+: 5 wall facing handstand pushups)

Time cap: 17 min

Note: switch arm as you want on the KB snatches. There are 60 KB snatches total in this workout.

EVF360

Part A

4 sets:

12 double DB skull crushers (on the ground or bench)

Max effort DB bench presses 50/35 lbs

10 per side DB external rotations with elbow on knee

Build up on weight throughout. The DB max sets are to failure. Adjust the weight to achieve between 20-30 reps on the first set.

DB external rotations with elbow on knee: https://www.youtube.com/watch?v=WwyuTrmFPKY

Time cap: 18 min

Part B

3 rounds for time:

10 KB snatches 24/16 kg

3 wall walks (Rx+: 5 wall facing handstand pushups)

20 KB goblet lunges 24/16 kg

3 wall walks (Rx+: 5 wall facing handstand pushups)

10 KB snatches 24/16 kg

3 wall walks (Rx+: 5 wall facing handstand pushups)

Time cap: 17 min

Note: switch arm as you want on the KB snatches. There are 60 KB snatches total in this workout.