Warm up

400m run then,

2 rounds:

10 bent over straight arms banded PVC pull downs

10 alternating single KB front rack box step ups

10 KB goblet squats with press outs

Clean pulls & Anderson front squats

Clean pulls: 3×5 at 90% of clean 1RM

Anderson front squats: 3×5 at 65% of 1RM clean

Intervals

Every 3 min for 12 min, perform:

2 rounds for time:

15 clean and jerks 95/65 lbs

15 box jumps over 24/20 in

EVF360

Part A

16 min AMRAP:

4 double DB manmakers 50/35 lbs

8 strict pullups

12 double DB deadlifts 50/35 lbs

Goal: 7-8 rounds

Scaling: Banded strict pullups

Part B

16 min AMRAP:

Row for distance**

**Every 2 min, starting at 0:00 perform 8 burpees over the rower