Warm up

2 rounds:

4 high box step ups

6 snow angels

8 T-pushups

10 gorilla jump squats

Thrusters

Thrusters: 5×10, increasing weight to heavy set while maintaining speed of the bar

Barbell Cycling

5 RFT:

15 hang clean and jerks 95/75 lbs

10 toes-to-bars

250m/200m row

— Rest 30 sec before the next round

Time cap: 19 min

Scaling options: pick a weight for which you can keep the barbell in 2 sets or less each round. Hanging knee raises instead of T2B

EVF360

Part A

5 RFT:

10 double dumbbells hang clean and jerks 50/35 lbs

10 toes-to-bars

250m/200m row

— Rest 30 sec before the next round

Time cap: 16min

Part B

Every 3 minute, on the minute, for 6 rounds, perform, for time:

12 wall balls 20/14 lbs

9 box jumps

6 double kettlebells thrusters 24/16 kg