Warm up

2 rounds

5 KB windmills per side

10 single arm KBS per side

10 single KB front squats

Grip and overhead strength

A – 3×100 ft. double KB front rack walking lunges

build weight while maintaining proper front rack position

B – 2 x 150 ft. double KB farmers carry

C – 3×8 supinated bent over BB row

Supinated = palms facing forward

Time cap: 20 min

Aerobic capacity

For completion:

5 min EMOM:

15 American KBS 24/16 kg + 5 burpees

— rest 1 min

5 min EMOM:

30 DUs + 5 burpees

— rest 1 min

5 min EMOM:

30 DUs + 15 American KBS 24/16 kg

In each EMOM, both movements must be performed in the same minute

Scaling options: 15 lateral jumps over the KB instead of double unders. Scale the volume so that it takes you about 40 sec to perform both movements in the first minute.

EVF360

Part A

A – 3×100 ft. double KB front rack walking lunges

build weight while maintaining proper front rack position

B – 2 x 150 ft. double KB farmers carry

C – 3×8 per side bent over DB row

Time cap: 20 min

Part B

For completion:

5 min EMOM:

15 American KBS 24/16 kg + 5 burpees

— rest 1 min

5 min EMOM:

30 DUs + 5 burpees

— rest 1 min

5 min EMOM:

30 DUs + 15 American KBS 24/16 kg

In each EMOM, both movements must be performed in the same minute

Scaling options: 15 lateral jumps over the KB instead of double unders. Scale the volume so that it takes you about 40 sec to perform both movements in the first minute.