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 - 3x3, with the first set of 3 loaded at your ending weights from part A
Bench Press
3x8 at 60% of estimated 1RM across
Conditioning
Every 4 min for 3 rounds, each for time:
20/16 cal row
15 plate ground to overheads 35/25 lbs
5 wall walks
-- rest the remainder of the interval
EVF360
Part A
18 min to complete 4-5 rounds of the following, for max load:
2 Turkish getups per arm
10/side half kneeling bottom up KB presses
10 DB bench presses
5 strict pullups (or hard version of a pullup)
Part B
Every 4 min for 3 rounds, each for time:
20/16 cal row
15 plate ground to overheads 35/25 lbs
5 wall walks
-- rest the remainder of the interval