Warm up

6 min AMRAP:

20 band pullaparts

50 ft. per side bottom up KB overhead carries

5 yoga pushups

Bench press and rotational core strength

Bench press: 

Every 3 min for 5 rounds: 3 reps at 78%

Core:

3 sets each side of 6 BB landmine rotations with press

Barbell cycling and conditioning

For time: 21-15-9

Double DB burpees 50/35 lbs

Hang power cleans 135/95 lbs

Time cap: 14 min

EVF360

Part A

For time:

400m run

60 box steps up 24/20 in

60 pushups

400m run

60 pushups

60 box steps up 24/20 in

400m run

Time cap: 18 min

Part B

16 min to complete 4 rounds of:

20 alternating KB floor presses (hold other KB in lockout)

15 weighted V-ups (hold a med ball in your hands)

10 seated DB Arnold presses