A. EMOM for 10 minutes – 3-6 strict DB/KB presses (both arms at the same time), as heavy as possible. If you can’t move up to a heavier weight this week, just try to add an extra rep to some or all of your sets. Focus on a strong lockout at the top. This will be the final week of these, so push yourself on the weight or reps.
B. For time, 18-12-6 reps of:
Overhead squats (95/65, scale up to 115/75, or down to 50% of your overhead squat)
Bar-facing burpees
Pull-ups.
C. 3 max effort sets of supinated body rows (no tempo).