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

5×5, increasing

A2. 100 ft. double DB offset carry (one DB in the front rack, one DB held farmer’s style – switch half way)

Your first set should be around 80% of your max weight, and 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

Alternating EMOM 16min (4 rounds)

16 American KBS, 24/16kg

8 HSPUs

16 Alternating dumbbell snatches 50/35 lbs

8 no push up burpees (aka squat thrusts) + plank hold for the remainder of the minute

Scale: both the DB and KB movements must be unbroken, adjust weight accordingly. Use this WOD to practice your HSPUs or HSPUs scaling option (pike pushup, negative HSPU to 1-2 ab-mats,…)

EVF360

Part A

Alternating EMOM 16min (4 rounds)

16 American KBS, 24/16kg

8 HSPUs

16 Alternating dumbbell snatches 50/35 lbs

8 no push up burpees (aka squat thrusts) + plank hold for the remainder of the minute

Scale: both the DB and KB movements must be unbroken, adjust weight accordingly. Use this WOD to practice your HSPUs or HSPUs scaling option (pike pushup, negative HSPU to 1-2 ab-mats,…)

Part B

18 min to perform 5 rounds for quality and load:

8/arm half kneeling kettlebell presses

8/side Turkish situps

100 ft. double DB offset carry (one DB in the front rack, one DB held farmer’s style – switch half way)

20 alternating single leg hanging leg raises (scale to knee raises)