Warm up

3 rounds:

3 inch worms with pushups

6 single DB front raises (one hand on each bell)

9 per side single arm KBS

Push press

5×4, building

Strength part B

2 sets of max sandbag bear hug hold (weight should be challenging to hold for 90 seconds)

Conditioning

15 min alternating EMOM:

12/10 cal row

12 wall balls 30/20 lbs

3 sandbag to shoulders AHAP

EVF360

Part A

5 rounds for load:

8 alternating seated DB shoulder presses per arm (holding the other DB in lockout)

8 double DB tempo bent over row (tempo: 3131)

100 ft. double KB front rack carry AHAP

8 KB goblet hold good mornings

Time cap: 18 min

Part B

15 min alternating EMOM:

12/10 cal row

12 wall balls 20/14 lbs

6 burpee kettlebell swings [1 burpee + 1 Russian KBS]