Warm up

3 rounds (7 min cap)

10 cal machine (ski/row/bike)

10 wall facing squats

10 Russian KBS (med to heavy)

Clean pulls & Anderson front squats

Clean pulls: 4×3 at 100% of clean 1RM

 Anderson front squats: 4×3 at 75% of 1RM clean

Intervals

4 rounds of 3 min AMRAP ladder, rest 1 min between each round:

3-6-9-12…

burpees

American KBS 24/16 kg

Hang power cleans 135/95 lbs

Note: pick up where you left off each round.

Goal: 5 rounds

EVF360

Part A

6 rounds of 90 sec AMReps, with 30 sec rest between:

6 double DB burpee deadlifts 50/35 lbs

Max double DB box step overs 24/20, 50/35 lbs in in the remainder of the interval

Part B

15 min AMRAP ladder:

3-6-9-12…

Burpees

American KBS 24/16 kg

Double DB hang power cleans 40/25 lbs