Every 3 minutes, for 15 minutes (5 sets):


Shoulder Press x 2-4 reps @ 20X1




If you achieve 4 successful reps, increase the load in the next set.




B. Conditioning


For time:


50 Calorie Row


40 Single-Arm Dumbbell Push Press* (50/35)


30 Toes to Bar


20 Burpees




*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.




Optional Programming






Every 90 seconds, for 9 minutes (6 sets) of:


Front Squat x 2 rep @ 80-85%


Strict Handstand Push-Ups to Deficit x 4-6 reps


Make the deficit challenging, but we still want you completing the four reps each of the six sets. 






Two sets of:


Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010


(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)


Rest 60 seconds, then switch leg