Warm up

3 rounds:

10 DB goblet squats

10 DB hang clean and jerks (5/side)

10 single DB overhead squats (5/side)

Time cap: 7 min

Grip and overhead strength

14 min to complete 3 rounds of:

20 supinated barbell wrists curls (https://youtu.be/Jc_W7_tc3iE?t=25)

10 strict pullups / weighted pullups

5/arm KB Sotts presses

Aerobic capacity

Every 4 min, for 5 rounds, each for time of:

300m/250m row

20 American KBS 24/16 kg

10 burpees box jumps over 24/20 in

— rest the remainder of the 4min interval

EVF360

Part A

14 min to complete 3 rounds of:

20 supinated barbell wrists curls (https://youtu.be/Jc_W7_tc3iE?t=25)

10 strict pullups / weighted pullups

5/arm KB Sotts presses

Part B

Every 4 min, for 5 rounds, each for time of:

300m/250m row

20 American KBS 24/16 kg

10 burpees box jumps over 24/20 in

— rest the remainder of the 4min interval