Warm up

2 rounds per arm:

5 single arm KB front squats

5 single arm KB push presses

5 single arm KB thrusters

5 single arm KB Sotts presses

Grip and overhead strength

15 min to complete 3 rounds of the following, for max load:

200 ft. double DB overhead lunges

5 weighted pullups

5/side half kneeling windmills

Scaling: find a good DB weight that allows you to keep both elbows locked out throughout the steps.

For the pullups, find a pullup option which is harder than your usual one: lighter band, ring rows with elevated feet…

Aerobic capacity

Every 8 min for 3 rounds:

30/24 cal row

20 burpees box jumps over 24/20 in

20 plate ground to overhead 25/15 lbs

30/24 cal row

— rest the remainder of the interval

EVF360

Part A

15 min to complete 3 rounds of the following, for max load:

200 ft. double DB overhead lunges

5 weighted pullups

5/side half kneeling windmills

Scaling: find a good DB weight that allows you to keep both elbows locked out throughout the steps.

For the pullups, find a pullup option which is harder than your usual one: lighter band, ring rows with elevated feet…

Part B

Every 8 min for 3 rounds:

30/24 cal row

20 burpees box jumps over 24/20 in

20 plate ground to overhead 25/15 lbs

30/24 cal row

— rest the remainder of the interval