Warm up

3 rounds

5/arm single KB floor presses

5/arm KB Turkish situps

5/arm single arm KBS

Pushing challenge

Using last week benchmark on your pushing movement:

8 min EMOM:

30% of your max benchmark set, rounded up

For instance, if you completed 12 pushups in your benchmark, perform 4 pushups every minute for 8 min

Focus on form and range of motion. If you need ot shave off one or 2 reps to keep a full range of motion, prioritize this

Strength and conditioning

On a 27:00 clock:

For time:

2,000m/1,600m row

150 Double unders

100 bar-facing burpees

then in the remaining time, find a 1RM bear complex

EVF360

Part A

Using last week benchmark on your pushing movement:

8 min EMOM:

30% of your max benchmark set, rounded up

For instance, if you completed 12 pushups in your benchmark, perform 4 pushups every minute for 8 min

Focus on form and range of motion. If you need to shave off one or 2 reps to keep a full range of motion, prioritize this

Part B

On a 27:00 clock:

For time:

2,000m/1,600m row

150 Double unders / 300 single unders

100 DB facing burpees

then in the remaining time, AMRAP ladder of:

1-2-3-4… DB beastmakers 50/35 lbs

5 DB front squats after each set of beastmakers