Warm up

3 rounds:

4 yoga pushups

4 right arm single DB presses

4 left arm single DB presses

4 right arm single DB upright rows

4 left arm single DB upright rows

Bench press and rotational core strength

Bench press: Every 3 min for 5 rounds: 3 reps at 81%

4 rounds per side of 50 ft single KB banded overhead carry AHAP

Barbell cycling and conditioning

11 min AMRAP:

3 ring muscle-ups

5 shoulder to overheads 165/115 lbs

15 crossovers

Scale: 10 pullups or 7 chest to bars. The bar is taken from the floor, and the shoulder to overheads should be unbroken for the most part.

Goal: 4 rounds

EVF360

Part A

4 rounds for quality and weight (18 min cap):

10 per arm single DB bench press (one dumbbell only)

50 ft. per side single KB banded overhead carry AHAP

10 leg pikes over object (DB, KB)

20 plank transitions

Part B

For time:

50 alternating single DB hang clean and jerks 50/35 lbs

400m run

30 burpees

20 box jumps 30/24 in

10 bar muscle ups

Time cap: 16 min

Scale: swap the muscle up with 20 pullups or a volume you can complete in 3 sets or less. Single DB hang clean and jerks should be performed in about 3-4 sets.