Warm up

12-8-4 reps of:

ring rows

dumbbell push presses

burpees

Bench press and unilateral core strength

Bench press: 5×5 at 50%

4 rounds per side of 50 ft single KB banded carry AHAP (Farmer’s style)

Barbell cycling and conditioning

For time: 21-15-9

Squat snatches 95/65 lbs

Sumo deadlift high pulls 95/65 lbs

Time cap: 11 min

Goal: <7 min

EVF360

Part A

4 rounds for max reps, 40 sec work, 20 sec rest, rotating through (16 min total):

Ski calories

Double dumbbells box step overs 50/35 lbs, 24/20 in

Pullups

Alternating single arm DB hang squat cleans 50/35 lbs

Part B

4 rounds for quality:

10/arm single arm ring rows

1 min/side star plank

50 ft. per side single KB banded carry AHAP (Farmer’s style)

20 alternating dumbbell plank pull-through AHAP