Warm up
3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 alternating DB snatches
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 2 min for 4 rounds:
4 shoulder presses
Start on your first set at around 70% and build to a heavy set of 4 on the 4th set, increasing from last week.
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 75% of your recent C&J 1RM, across all sets
Conditioning
On a 16 min clock, AMRAP with buy-in:
Buy-in: 1 mile run
Then, in the remaining time, AMRAP:
3-6-9-12...
Wall facing handstand pushups
American KBS 32/24 kg
Scaling: Adjust to standard HSPU or pike pushups. The load of the KB should allow for sets of 15 unbroken.
EVF360
Part A
20 min alternating EMOM:
8 DB bench presses
8 seated med ball throws for height
12 alternating DB renegade rows
100 ft. broad jumps
Part B
On a 16 min clock, AMRAP with buy-in:
Buy-in: 1 mile run
Then, in the remaining time, AMRAP:
3-6-9-12...
Wall facing handstand pushups
American KBS 32/24 kg
Scaling: Adjust to standard HSPU or pike pushups. The load of the KB should allow for sets of 15 unbroken.