Warm up
3 rounds:
10/side single arm KB swings
5/side single KB thrusters
5/side windmills
Overhead Press & Push Jerk
Part A - Shoulder Presses
Every 2 min for 4 rounds:
5 shoulder presses
Start on your first set at around 65% and build to a heavy set of 5 on the 4th set
Part B - Push Jerks
From the ground, every 2 min for 4 rounds:
3 push jerks at 70% of your recent C&J 1RM, across all sets
Conditioning
14 min AMRAP:
8 sumo deadlift high pulls 95/65 lbs
12 box jumps 24/20 in
8 ring dips
Goal: < 2:30 per round
Scaling: Perform band assisted ring dips, or box dips with or without feet support
Band assisted ring dips
Box Dips
EVF360
Part A
16 min alternating EMOM:
8-12 deficit push-ups with 25 lbs plate deficit (2")
12/9 cal ski
12 seated DB shoulder presses
50 ft. med ball hold broad jumps
Part B
14 min AMRAP:
16 American KBS 24/16 kg
12 box jumps 24/20 in
8 ring dips
Goal: < 2:30 per round