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 - 3x4, building to a heavy set of 4 for the day across the 3 sets
Part B - 3x1 - Build across 3 attempts to a heavy single rep.
Bench Press
3x5 at 72.5% of estimated 1RM across
Conditioning
For time, 30-20-10 reps of:
Hang power cleans
Front rack lunges
Cal row
Loads: first round 95/75 lbs, second round 115/80 lbs, third round 135/95 lbs
Time cap: 16 min
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
10 alternating DB renegade rows
10 DB bench presses
5 seated med ball throws for height
10 DB Z-presses
Part B
For time, 30-20-10 reps of:
Double DB hang power cleans 50/35 lbs
Double DB front rack lunges 50/35 lbs
Cal row
Time cap: 16 min