Warm up

3 rounds

5/arm single KB floor presses

5/arm KB Turkish situps

5/arm single arm KBS

Bench press

10 min to work up to a heavy bench press for the day (Do not max out!) – ~90%

Then, 10 min to perform the following 3 sets:

5 reps at 75%

4 reps at 82.5%

3 reps at 87.5%

Interval conditioning

5 rounds of 2 min AMREPs:

3 power cleans 135/95 lbs

3 front squats 135/95 lbs

3 push jerks 135/95 lbs

max bar facing burpees in the remaining time

— rest 1 min between rounds

EVF360

Part A

4 rounds to build up to heavy sets:

2 Turkish getups per side

100 ft. double DB overhead carry

8 double DB Z-presses

30 sec plank hold with forearms on foam roller

Time cap: 18 min

Part B

Every 3 min for 15 min (5 rounds):

20 Russian KBS 32/24 kg

30 ab-mat situps

Max cal row or ski in the remaining time