Warm up

3 rounds
1 min of rowing
2 Wall Walks
8 Pause Overhead Squats

Olympic lifting

Take 15 min to find a 3 rep max hang snatch
The reps must be unbroken

Conditioning

12 min AMRAP:
10 burpees
15 ring dips
20 American KBS 32/24 kg

Goal: 4 rounds

EVF360

Part A
18 min rotating through, for quality:
200 ft. farmer’s carry
10 double DB front raises
10 plate V-ups
10 per arm single DB high pulls

Part B
12 min AMRAP
12 American KBS 24/16 kg
12 situps
4-8-12-16-…pushups
Continue adding 4 pushups each rounds until the time is up.
Goal: 7-8 rounds