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Shoulder Press (10 min to establish set of 3)


“Funny Business” SP DU WB (AMRAP – Rounds and Reps)

“Funny Business”


30 Shoulder Presses

30 Double Unders

30 Wallballs

30 Double Unders

RX+-75/55, 20/14#, 10/9′

RX -75/55#, 20/14#, 10/8′

50-59 -55/45#, 14/10#, 10/8′

60+-45/35#, 10/6#, 10/8′,30 Singles

Basics-8 AMRAP, PVC/BB 30 Singles Light WB

Today’s 2-part session will focus primarily on the strict press

We’ll start out by building to a Moderate Set of 3 strict press from the rack

The goal here is to move well and get above the weight we’re using in the workout without maxing out

A triplet conditioning workout follows the strength piece

“Funny Business” is a fairly high interference shoulder workout that will require a thoughtful break-up plan

The intended scoring range for this piece is 2+ to 4 rounds


Choose lighter weights for both of these movements that you are capable of completing 30+ unbroken reps when fresh

Within the workout, this should be a load that allows for no more than 5 sets on any round

The barbell will start from the floor – not out of a rack


The rep number here is meant to be on the lower side

This should be a number or variation that can be cleared in around 30-45 seconds each round