Warm up

Row 500m, then
3 rounds of:
5 per arm single KB floor presses
5 per arm single KB sotts presses
10 alternating KB snatches

Bench Press

6×3 at 85%

Overhead squat

3×2 at 105% of 1RM snatch
The bar is taken from the rack or blocks, same load as last week.

Conditioning

12 min AMRAP:
6 squat snatches 115/80 lbs
9 ring pushups
12 alternating pistols

“Scaling option: Pushups with hands on DB, band assisted or not.
Alternating reverse lunges instead of pistols”

EVF360

Part A
5 rounds for load and quality:
10 DB bench presses
2 Turkish get ups per side
30 sec plate truck drivers
20 alternating KB gorilla rows

Part B
12 min AMRAP:
6 alternating DB squat snatches 50/35 lbs
9 ring pushups
12 alternating pistols

“Scaling option: Pushups with hands on DB, band assisted or not.
Alternating reverse lunges instead of pistols”