Warm up

3 rounds

5/side 90-90 transitions

5/side banded lateral monster steps

10 empty BB thrusters

General physical preparedness

For time:

5 rounds of:

8 thrusters 95/65 lbs

10 burpees over bar

— rest 2 min, then 5 rounds of:

6 deadlifts 225/155 lbs

8 burpees over bar

— rest 2 min, then 5 rounds of:

4 thrusters 135/95 lbs

6 burpees over bar

Time cap: 24 min including rest

Strength accessory

9 min to perform 3 rounds for quality:

10 barbell ab-rollouts

10 double DB floor wipers (Db held in lockout)

8 per leg Jumping Bulgarian split squats (bodyweight)

Note: use a box or a bench for the jumping Bulgarian split squats. The goal is explosiveness

EVF360

Part A

24 min alternating EMOM

Minute 1 – 12/10 calorie ski or bike (Erg or Assault)

Minute 2 – 12 double KB deadlifts 24/16 kg

Minute 3 – 15 wall balls 20/14 lbs

Minute 4 – 15 plate ground to overhead 35/25 lbs

Minute 5 – 15 hand release push ups

Minute 6 – 15 burpees to plate

Part B

9 min to perform 3 rounds for quality:

10 barbell ab-rollouts

10 double DB floor wipers (Db held in lockout)

8 per leg Jumping Bulgarian split squats (bodyweight)

Note: use a box or a bench for the jumping Bulgarian split squats. The goal is explosiveness