Warm up

“Fight Gone Bad” style: 3 rds of 1min at each station

Cuban presses with 5# weight plates in each hand

Wall facing squats (toes as close to the wall as possible, hands overhead)

10 hollow rocks / 10 supermen (alternate back and forth during the minute)

Overhead stability / unilateral strength

Not for time, building up on weight throughout – 20 min to complete 4 rounds of the following:

2 Turkish getups per side – work up to a challenging weight for the day

8/side half kneeling landmine press

50 ft. double dumbbells overhead walking lunges

8/side bent over dumbbell see saw

Conditioning

In 4min:

Row 350m/300m

2 bar muscle ups

10 snatches @ 95/65

Max reps double unders in remaining time

— rest 1min

In 4min:

Row 350m/300m

4 bar muscle ups

8 snatches @ 125/85

Max reps double unders in remaining time

— rest 1min

In 4min:

Row 350m/300m

6 bar muscle ups

6 snatches @ 155/115

Max reps double unders in remaining time

EVF360

Part A

Not for time, building up on weight throughout – 20 min to complete 4 rounds of the following:

2 Turkish getups per side – work up to a challenging weight for the day

8/side half kneeling landmine press

50 ft. double dumbbells overhead walking lunges

8/side bent over dumbbell see saw

Part B

5 rounds of 2min on, 1 min off:

15/12 cal row

15 V-ups

Max wall walks in remaining time