Warm up

2 min cardio machine of choice, then, 2 rounds of:

6/6 archer ring row

2 wall walks

6 per side half kneeling bottom up KB presses

Bench press and rotational core strength

Benchmark test 3

Bench press: 18 min to work up to a heavy set of 3

4 rounds per side of 50 ft single KB banded overhead carry AHAP

Barbell cycling and conditioning

16 min alternating EMOM:

10 shoulder to overheads at 50% of C&J 1RM

50 double unders

5 power snatches (same weight as S2OHs)

Rest

EVF360

Part A

4 rounds for quality and load:

50 ft per side single KB banded overhead carry AHAP

16 alternating DB bench presses (8/arm, keeping the non working arm in the lockout position)

20 banded triceps pulldowns (light band, fast pulls)

30 sec plate truck driver

Part B

5 rounds for time:

40 double unders

20 single DB shoulder to overheads 50/35 lbs

10 alternating DB snatches 50/35 lbs

Time cap: 17 min