Warm up

6 min AMRAP:

5/side quadruped thoracic rotations

10 nose to wall handstand shoulder taps

5 single arm DB overhead squats per side

Press and split jerk

Behind the neck snatch grip push presses

3×5 at 60-70% of push press 1RM

Then, split jerk:

4 at 60% of C&J 1RM, 3 at 70%, 2 at 80%, 4 at 65%, 3 at 75%, 2 at 85%

Barbell cycling & conditioning

For time:

Buy-in: 200 double unders + 1 burpee

Then, 4 rounds of:

9 hang power cleans 95/65 lbs

11 push presses 95/65 lbs

Time cap: 12 min

EVF360

Part A

18 min to complete 5 rounds of the following:

30 sec ring support hold / box support hold

8/ arm single arm DB z-press

10 banded PVC straight arm lat pull down

Part B

For time:

Buy-in: 200 double unders + 1 burpee

Then, 4 rounds of:

9 double DB hang power cleans 35/25 lbs

11 double DB push presses 35/25 lbs

Time cap: 12 min