Warm up

3 rounds:

2 wall walks

10 alternating KB gorilla rows

5/leg single leg KB RDL

Strength – part A – Push press

Push presses 5×3

Increase from last week

Strength – part B

Work up to single rep deadlift around 80-85% of 1RM (no max out)

Conditioning

3 rounds for time:

25/20 cal row

15 ring dips

5 power cleans **

Power clean weight increase each round: round 1: 65% of 1RM, round 2: 70% of 1RM, round 3: 80% of 1RM

Notes: power cleans should be done in 1 or 2 sets in the first 2 rounds, then quick singles in the last round

Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.

Time cap: 15 min

EVF360

Part A

16 min to rotate through the following movements, for quality. Rest as needed between stations, aim to complete ˜3 sets of each:

15 unbroken wall balls AHAP

30 alternating plank shoulder taps

20 leg pikes over object

30 alternating single leg glute bridges

40 ft. broad jumps in as few jumps as possible

Part B

3 rounds for time:

30/24 cal row

20 ring dips

10 double KB cleans 24/16 kg

Scaling option: banded ring dips or box dips. Alternatively, perform pushups on dumbbells.

Time cap: 20 min