Warm up
3 rounds:
5 inch worms with pushup
10 alternating plank extensions
10 barbell push presses
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 90 sec for 5 rounds:
2 shoulder presses
Start on your first set at around 80% and build to a heavy double, increasing from last week.
Part B - Push Jerks
Every 2 min for 4 rounds:
2 push jerks at 85-90% of your recent C&J 1RM, across all sets
Conditioning
In teams of 2, for time, splitting reps evenly:
42 DB bench presses 50/35 lbs
42 pullups
30 DB bench presses 50/35 lbs
30 chest to bar pullups
18 DB bench presses 50/35 lbs
18 burpee bar muscle ups
Time cap:13 min
Scaling: Scale the burpee bar muscle ups to 2x burpee chest to bar pullups
EVF360
Part A
16 min alternating EMOM:
8 seated DB Arnold presses
8 unbroken heavy wall balls
100 ft. double DB overhead carries
30 sec dead hang
Part B
In teams of 2, splitting reps evenly, 20 min AMRAP:
20 DB bench presses 50/35 lbs
40/32 cal row
20 pullups
40/32 cal row
20 alternating DB renegade rows 50/35 lbs
40/32 cal row