Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 3x5, building to a heavy set of 5 for the day across the 3 sets
Part B - 3x2 - first set of 2 should be similar to the heaviest load completed last week.
Bench Press
3x6 at 65% of estimated 1RM across
Conditioning
3 rounds for time:
30/24 cal row
20 burpees
10 sumo deadlift high pulls 115/80 lbs
Time cap:16 min
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
2 Turkish getups per arm
10 DB bench presses
5 weighted pullups (or hard version of a pullup)
10 double KB push presses
Part B
3 rounds for time:
30/24 cal row
20 burpees
10 double KBS 24/16 kg
Time cap:16 min