Warm up

6 min alternating EMOM:

15/side KB suitcase deadlift

40 sec row

8/side bottom up KB presses

Strength

Bench: 4×4 at 80-82.5%, ME at 72.5%

Pullups: 4 sets of 3 weighted pullups

Conditioning

For time:

21-15-9

Pullups

Push presses 115/80 lbs

400m run after each round, including last

Time cap: 15 min

Note: pullups and push presses should be no more thn 2-3 sets.

EVF360

For time, working in intervals of 40 sec on, 20 sec rest, complete the following chipper style:

50 single KB suitcase deadlifts 24/16 kg

50 cal row

50 pushups

— rest 2 min (i.e. 2 intervals)

50 pullups / ring rows

50 box jumps 24/20 in

50 single DB push presses 50/35 lbs (25 per arm)

— rest 2 min (i.e. 2 intervals)

50 alternating DB snatches 50/35 lbs

50 burpees to plate

50 double unders

Time cap: 40 min (40 rounds)