Warm up

2 rounds:

5 per arm single arm DB push press

10 double DB front rack lunges (moderate weight)

10 alternating groiners

Push press

3×5 at 50%

Thrusters

3×5 at 50% of push press max from the ground

Conditioning

4 min AMRAP with buy-in:

Buy-in: 75 double unders

Then, in the remaining time, AMRAP:

8 strict presses 65/45 lbs

8 pullups

— rest 2 min

4 min AMRAP with buy-in:

Buy-in: 75 double unders

Then, in the remaining time, AMRAP:

6 push presses 95/65 lbs

6 chest to bar pullups

— rest 2 min

4 min AMRAP with buy-in:

Buy-in: 75 double unders

Then, in the remaining time, AMRAP:

4 push jerks 115/85 lbs

4 strict chest to bar pullups

Scaling: Adjust pullups to ring rows and banded pullups, with gradually increasing the difficulty between rounds. Pullups need NOT be unbroken, but with good form

Scale the double unders with 125 single unders.

EVF360

Part A

4 sets:

12 double DB skull crushers (on the ground or bench)

6 DB bench presses

10 per side DB external rotations with elbow on knee

Time cap: 15 min

Part B

4 min AMRAP with buy-in:

Buy-in: 75 double unders

Then, in the remaining time, AMRAP:

8 double DB shoulder presses 35/20 lbs

8 pullups

— rest 2 min

4 min AMRAP with buy-in:

Buy-in: 75 double unders

Then, in the remaining time, AMRAP:

6 double DB push presses 35/20 lbs

6 chest to bar pullups

— rest 2 min

4 min AMRAP with buy-in:

Buy-in: 75 double unders

Then, in the remaining time, AMRAP:

4 double DB shoulder to overheads 50/35 lbs

4 strict chest to bar pullups

Scaling: Adjust pullups to ring rows and banded pullups, with gradually increasing the difficulty between rounds.

Scale the double unders with 125 single unders.