Warm up

3 rounds:

15 sec bar hang

30 alternating plank shoulder taps

5 inch worms with pushups

30 jumping jacks

Strength

Superset

A1. Strict press

6×4, increasing

A2. 20 alternating DB bench presses (10 per arm – keep the other DB in the lockout position)

Aim to add 2.5-5% of your max weight from last week on the barbell for your last set.

rest around 90 sec before starting another superset

Conditioning

For time:

100 double unders

35 ring dips

30 alternating DB snatches 50/35 lbs

25 American KBS 24/16 kg

100 double unders

Time cap: 13 min

Goal: 9 min

Scaling: Substitute the ring dips with box dips or dips on parallettes

EVF360

Part A

Every 6 min for 4 rounds, each for time:

400m run

20 double KB sumo deadlifts 24/16 kg

20 KB floor presses 24/16 kg

2 KB Turkish get ups per arm 24/16 kg

Part B

For time:

100 double unders

35 ring dips

30 alternating DB snatches 50/35 lbs

25 American KBS 24/16 kg

100 double unders

Time cap: 13 min

Goal: 9 min

Scaling: Substitute the ring dips with box dips or dips on parallettes