Strength:

A1) Half-Kneeling Single-Arm Arnold Press:
4 x 10-12

A2) Barbell Romanian Deadlift:
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Arnold Presses, followed by a set of Romanian Deadlifts. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

 

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Conditioning:

Partner AMRAP 18 Minutes:

10 Dumbbell Thrusters

10 Toes-to-Bars

10 Kettlebell Swings

10 Hand Release Push-Ups

10 Box Jumps

Partners alternate movements in order throughout the workout. Partner A begins with 10 Dumbbell Thrusters, Partner B does 10 Toes-to-Bars, Partner A does 10 Kettlebell Swings, Partner B does 10 Hand Release Push-Ups, Partner A does 10 Box Jumps to finish the round, then Partner B begins the next round with 10 Dumbbell Thrusters. Choose loads that are challenging but will allow you to move largely unbroken throughout.