Warm up

7 min to complete 3 rounds:
15 banded good mornings
10 Russian KBS
5 pull ups

Strength

Overhead squat – 3×5, increasing

Barbell cycling and conditioning

3 min AMReps:
10 squat snatches 95/65 lbs
10 box jumps 24/20 in
Max burpees in the remaining time
— rest 3 min
3 min AMReps:
10 burpees
10 box jumps 24/20 in
Max squat snatches in the remaining time 95/65 lbs
— rest 3 min
3 min AMReps:
10 squat snatches 95/65 lbs
10 burpees
Max box jumps in the remaining time 24/20 in

EVF360

Part A

2 rounds for time:
25 burpees over the DBs
25 double DB deadlifts 40/25 lbs
25 double DB hang power snatches 40/25 lbs
25 double DB shoulder to overheads 40/25 lbs
25/20 cal row or ski

Time cap: 18 min

Part B

15 min alternating EMOM (3 rounds):
10 alternating DB renegade rows 50/35 lbs
2 wall walks
10 cal ski
20 DB Russian twists
20 alternating plate overhead lunges