Warm up

6 min AMRAP:

10 PVC passthrough in squat

50 ft. broad jumps

5 supermen

5 KB goblet hold good mornings

Deadlift

8 at 67.5%

6 at 72.5%

5 at 77.5%

4 at 82.5%

2 at 85%

1 at 87.5%

Time cap: 17 min

General physical preparedness

10 min AMRAP ladder:

3-6-9-12… devil presses 50/35 lbs

10 box jumps all the way over after each set of devil presses, 24/20 in **

— rest 5 min

5 min AMRAP ladder:

3-6-9-12… double dumbbell snatches 50/35 lbs

10 box jumps over after each set of devil presses, 24/20 in

** stacked crash pads can be used on the first part

EVF360

Part A

3 rounds for quality and load:

50 ft. double KB front rack walking lunges

10/leg single KB leg RDL

20 bicycle crunches

1 min bent over KB row isometric hold

Time cap: 17 min

Part B

10 min AMRAP ladder:

3-6-9-12… devil presses 50/35 lbs

10 box jumps all the way over after each set of devil presses, 24/20 in **

— rest 5 min

5 min AMRAP ladder:

3-6-9-12… double dumbbell snatches 50/35 lbs

10 box jumps over after each set of devil presses, 24/20 in

** stacked crash pads can be used on the first part