Warm up

6 min AMRAP:

10 scap pullups

15 Jump Squats

10 Shoulder Taps

15 band pull aparts

Strength

Take 15 to find a new 1RM shoulder press

Suggested warm-up:

5 reps at 50%

3 reps at 70%

2 reps at 80%

1 rep at 85%

1 rep at 92.5% then attempt 1RM

Note: Be mindful of large weight increases on shoulder press. You should have a good idea of the load you want to hit based off the past cycle.

Conditioning

For time:

50 alternating DB snatches 50/35 lbs

15 box jumps over 24/20 in

40 alternating single DB hang clean and jerks 50/35 lbs

15 box jumps over 24/20 in

30 single DB push presses 50/35 lbs (switch arm whenever)

15 box jumps over 24/20 in

20 single DB thrusters 50/35 lbs (alternate arm anyhow)

15 box jumps over 24/20 in

10 alternating single DB devil presses 50/35 lbs

15 box jumps over 24/20 in

Time cap: 16 min

EVF360

Part A

Tabata DB Z-press (AHAP)

— rest 1 min

Tabata DB renegade rows

— rest 1 min

Tabata Plate truck drivers

— rest 1 min

Tabata KB Russian twists

Part B

For time:

50 alternating DB snatches 50/35 lbs

15 box jumps over 24/20 in

40 alternating single DB hang clean and jerks 50/35 lbs

15 box jumps over 24/20 in

30 single DB push presses 50/35 lbs (switch arm whenever)

15 box jumps over 24/20 in

20 single DB thrusters 50/35 lbs (alternate arm anyhow)

15 box jumps over 24/20 in

10 alternating single DB devil presses 50/35 lbs

15 box jumps over 24/20 in

Time cap: 16 min