Warm up

1 lap around the block

then:

5 empty barbell strict presses

5 empty barbell push presses

5 empty barbell overhead squats

5 empty barbell split jerks

5 empty barbell tall jerks

Shoulder and push presses

Shoulder press: 4×4 at 82%

Push press: 4×4 at 82%

Long conditioning

2 rounds for time:

1,000m/800m row

50 push presses 75/55 lbs

30 pullups

Time cap: 23 min

EVF360

Part A

4 rounds for load and quality:

20 alternating single arm dumbbell bench presses – holding the other dumbbell in lock-out position (10/arm)

1 minute low ring plank hold

20 banded triceps pull downs

Part B

2 rounds for time:

1,000m/800m row

50 double DB push presses 30/20 lbs

30 pullups

Time cap: 23 min