Warm up
3 rounds:
100m row
5 inch worms with pushup
10 alternating plank extensions
5 barbell push presses
Split Jerks
Part A
Push press in split - 3x3
Part B
Split jerk - 4x4 at 65-75% of C&J 1RM
Conditioning
For time:
Buy-in: 30/24 cal row
-- then 10 rounds of:
3 burpee pullups
6 wall balls 20/14 lbs, 10/9 ft.
-- then, cash-out: 30/24 cal row
Time cap: 18 min
EVF360
Part A
5 supersets:
10 tempo DB push presses 30X0
10 tempo ring rows 3030
Note: Build up on weight throughout, but the load should allow you to maintain the tempo on the descent of the presses. Tempo is 3 sec down.
Time cap: 18 min
Part B
For time:
Buy-in: 30/24 cal row
-- then 10 rounds of:
3 burpee pullups
6 wall balls 20/14 lbs, 10/9 ft.
-- then, cash-out: 30/24 cal row
Time cap: 18 min