Warm up
General warm-up - 3 rounds of:
10 cal machine
10 alternating lunges
5 scap pushups
10 DB plank pull throughs
Shoulder press
5x5
Work up to a heavy set for the day, in the range of 70-80%
Deadlift
Build up to and perform 5 singles between 75% and 80% of 1RM
Conditioning
7 rounds for time:
7 wall facing handstand pushups
14 Russian KBS 32/24 kg
28 double unders
Time cap: 15 min
Scaling: adjust the wall facing HSPUs with the following options: (a) a lower volume you can perform in 2 sets each round, (b) 7 handstand pushups + 2 wall walks, (c) 7 pushups + 2 wall walks
EVF360
Part A
20 min to perform 4-5 rounds for load and quality
8 seated DB shoulder presses
80 ft. per side single KB farmer's carry AHAP
8 DB pulluovers
16 alternating KB gorilla rows
Note: 80 ft. is over to the end of the room and back
Part B
7 rounds for time:
7 wall facing handstand pushups
14 Russian KBS 32/24 kg
28 double unders
Time cap: 15 min
Scaling: adjust the wall facing HSPUs with the following options: (a) a lower volume you can perform in 2 sets each round, (b) 7 handstand pushups + 2 wall walks, (c) 7 pushups + 2 wall walks