Warm up

1 min pull-up bar dead hang, then:

3 rounds of:

4 squat thrusts

4 jump squats

4 alternating T push-ups

4 plate Da-vinci raises

Strength

Supersets

A1. Strict press

5×6, increasing

A2. 5×8 single arm half-kneeling DB presses per side

Note: build up throughout the 5 sets, rest around 90 sec before starting another superset

Conditioning

On a 15 min running clock:

From 0:00 to 5:00, for time:

30 toes to bars

30 push presses 115/75 lbs

From 5:00 to 10:00:

2 rounds of:

20 toes to bars

20 push presses 95/65 lbs

From 10:00 to 15:00:

4 rounds of:

15 toes to bars

15 push presses 75/55 lbs

Note: if you are done with the reps/rounds in one of the 5 min intervals, rest until the start of the next one.

EVF360

Part A

16 minute EMOM

Min 1: 15 squat press outs

Min 2: 8 DB hammer curls + 8 DB Arnold presses

Min 3: 15 plate ground to overheads

Min 4: 8 single arm half-kneeling DB presses per side

Part B

On a 15 min running clock:

From 0:00 to 5:00, for time:

30 toes to bars / hanging knee raises

30 DB push presses 50/35 lbs

From 5:00 to 10:00, for time:

2 rounds of:

20 toes to bars / hanging knee raises

20 DB push presses 40/25 lbs

From 10:00 to 15:00, for time:

4 rounds of:

15 toes to bars / hanging knee raises

15 DB push presses 30/20 lbs

Note: if you are done with the reps/rounds in one of the 5 min intervals, rest until the start of the next one.