Warm up

Run 400m
then 2 rounds of:
5 Airplanes per side
20 alternating single leg bridges
10 plate front raises

Deadlift

4×8 at 70% across

Barbell cycling & Conditioning

For time:
5 rounds of:
5 snatches 95/65 lbs
10 wall balls 20/14 lbs
then 3 rounds of:
4 snatches 135/95 lbs
12 wall balls 20/14 lbs
then 1 round of:
3 snatches 155/105 lbs
15 wall balls 20/14 lbs

Time cap: 17 min

Optional accessory work (time permitting or to be performed on your own after class)
4 sets of 8 tempo ring rows – 3131
Tabata 20 sec superman hold
4 sets of 30 sec back squat hold at a moderate load ~60%

EVF360

Part A
16 min alternating EMOM:
18 right leg Bulgarian split squats
16 double DB bent over rows
18 left leg Bulgarian split squats
30 plate Russian twists

Part B
8 rounds of 1 min AMReps, with 1 min rest between:
10 burpees
max wall balls in remaining time 20/14 lbs

Scaling: the burpees should take ~30 sec each time leaving 25-30 sec for an unbroken set of wall balls