Warm up

Row 400m/300m

then, 2 rounds of:

5 inch worms

20 sec handstand hold

5 no pushup burpees

Push – Pull

Bench: 4×2 at 90-92.5%, then one set of max reps at 82.5% (goal = 5-6 reps)

Pullups: Find max weight for a single weighted pullup

Conditioning

16 min alternating EMOM:

12 alternating box step ups 24/20 in

12/9 cal ski

12 burpees to plate

12 sumo deadlifts high pulls 75/55 lbs

EVF360

Part A

15 min alternating EMOM:

12 pushups on DB + DB row (6 rows per arm) 40/25 lbs

6R/6L half kneeling single DB presses 40/25 lbs

50 ft. per side single KB suitcase carry 32/24 kg

Part B

16 min alternating EMOM:

12 alternating box step ups 24/20 in

12/9 cal ski

12 burpees to plate

12 KB sumo deadlifts high pulls 24/16 kg