Warm up

3 rounds:

5 per arm single arm DB push press

5 per side single DB front squats

10 alternating groiners

Push press

7×2

Thrusters

4×2

Conditioning

4 rounds for time:

400m run

5 clusters 115/85 lbs

Time cap: 15 min

EVF360

Part A

12 min alternating EMOM:

18 DB plank pull throughs

12 DB floor presses

18 alternating jumping lunges

Part B

2 rounds of 10 min AMRAP with buy-in:

Buy-in: 800m run, then AMRAP in remaining time:

15 wall balls 20/14 lbs

15 burpees

— no rest between rounds, go for the second run when the clock reaches 10:00