Warm up

3 rounds:
5 Inchworm + Push-ups
6 alternating single dumbbell devil press
7/arm single dumbbell push presses

Bench press

15 min to find a heavy set of 5 for the day

Conditioning (24 min)

Perform Part A, then Part B (or B then A), with only the 2 min rest as the transition between both.
Part A
3 rounds of:
2 min AMRAP:
20/16 cal row (1min cap)
AMRAP wall balls in the remaining time, 20/14 lbs, 10/9 ft.
— Rest 2 min between rounds
Part B
3 rounds of:
2 min AMRAP:
20 Shuttle Runs (20 lengths of 25 ft. each)
AMRAP burpees to 6 in target in the remaining time
— Rest 2 min between rounds

“Note to coaches: It is recommended to split the class in 2 groups, and have half of them start on part A, the other half on part B. Depending on the size of the groups, you may also have athlete pair up and run this as one athlete working while the other one is in the resting period.
Shuttle runs should be done perpendicular to the board, ideally in the front, leaving rowers next to the wall ball targets in the back of the room.”

EVF360

Part A
12 alternating EMOM:
16 ab mat situps
12 double DB bench presses 50/35 lbs
8 double dumbbells burpee deadlifts 50/35 lbs

Part B
Perform Part A, then Part B (or B then A), with only the 2 min rest as the transition between both.
Part A
3 rounds of:
2 min AMRAP:
20/16 cal row (1min cap)
AMRAP wall balls in the remaining time, 20/14 lbs, 10/9 ft.
— Rest 2 min between rounds
Part B
3 rounds of:
2 min AMRAP:
20 Shuttle Runs (20 lengths of 25 ft. each)
AMRAP burpees to 6 in target in the remaining time
— Rest 2 min between rounds