Warm up

1 min of couch stretch per leg

then:

2 rounds of:

4 single arm devil presses

4 PVC sotts presses

8 high vertical jumps holding a DB farmer’s style (4 jumps with the DB on each side)

Shoulder and push presses

Shoulder press: 4×4 at 75%

Push press: 4×4 at 75%

Long conditioning

20 min alternating EMOM:

12/10 cal row

12 double DB power cleans 50/35 lbs

12/10 cal row

12 strict handstand pushups

Scale: adjust the weight for the power cleans to be mostly UB, and the pushups should be done in 2 sets each round. Adjust the volume and/or the movement.

EVF360

Part A

4 rounds to build up to a heavy set:

2 Turkish getups per side

8 seated double DB presses AHAP

12 DB pullovers

Time cap: 18 min

Part B

20 min alternating EMOM:

12/10 cal row

12 double DB power cleans 50/35 lbs

12/10 cal row

12 strict handstand pushups

Scale: adjust the weight for the power cleans to be mostly UB, and the pushups should be done in 2 sets each round. Adjust the volume and/or the movement.