Warm up

6 min alternating EMOM:
5 burpees
10 cal machine (row/bike/ski)

Partner conditioning

In teams of 2, partners alternate movements:
24 min AMRAP:
10 double DB power cleans 50/35 lbs
15 wall balls, 20/14 lbs
20/16 cal row

Goal: 8-9 rounds or more

Note: The flow of this workout is as follows: partner 1 does the power cleanss, partner 2 on the wall balls, partner 1 gets on the row, partner does the power cleans, and so on.

Accessory strength and skills

10 min to perform 3-4 rounds of:
10 feet elevated ring rows / weighted ring rows
30 sec handstand hold / wall walk hold
20 empty barbell curls

EVF360

Part A

In teams of 2, partners alternate movements:
24 min AMRAP:
10 double DB power cleans 50/35 lbs
15 wall balls, 20/14 lbs
20/16 cal row

Goal: 8-9 rounds or more

Note: The flow of this workout is as follows: partner 1 does the power cleanss, partner 2 on the wall balls, partner 1 gets on the row, partner does the power cleans, and so on.

Part B

10 min to perform 3-4 rounds of:
10 feet elevated ring rows / weighted ring rows
30 sec handstand hold / wall walk hold
20 empty barbell curls