Warm up

2 rounds

10 supermen

10 yoga pushups

10 single arm KBS per arm

10 single KB push presses per arm

10 cal ski

Strength

Superset

A1. Strict press

7×3, increasing

A2. 3 seated wall ball throws – throw as high as possible with just the power of your upper body

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

Conditioning

For time:

40-30-20-10

Double DB hang power cleans 50/35 lbs

Box jumps 24/20 in

Time cap: 15 min

EVF360

Part A

Tabata at each station (perform a full tabata at one station, then move to the next), with 1 min transition between stations:

DB Z-presses

Shuttle run (2×25 ft.)

Bulgarian split squats with DB in hands (switch leg every interval)

Ski Erg

Part B

For time:

40-30-20-10

Double DB hang power cleans 50/35 lbs

Box jumps 24/20 in

Time cap: 15 min