Warm up

6 min AMRAP:

5 single leg KB RDL per side

5 high box step ups

5 PVC straight arm banded PVC pulldowns

Deadlift

5×5 at 60%

Intervals

2 rounds of:

2 min AMRAP: 20 toes-to-bar, max reps double DB Farmer’s carry lunge steps in remaining time 50/35 lbs

— rest 2 min

2 min AMRAP: 18/15 cal ski,  max reps box jumps in remaining time 24/20 in

— rest 2 min

2 min AMRAP: 15 burpees to plate, max reps thrusters in remaining time 45/35 lbs

— rest 2 min

** 1 round is one time at each AMRAP. There are a total of six 2min AMRAPs, twice at each station.

EVF360

Part A

12 min alternating EMOM:

12 alternating Cossack squats

16 plank transitions (hands to elbows, elbows to hands)

100 ft. broad jumps

Part B

2 rounds of:

2 min AMRAP: 30 V-ups, max reps double DB Farmer’s carry lunge steps in remaining time 50/35 lbs

— rest 2 min

2 min AMRAP: 18/15 cal ski,  max reps box jumps in remaining time 24/20 in

— rest 2 min

2 min AMRAP: 15 burpees to plate, max reps single DB thrusters in remaining time 50/35 lbs (hold the DB with both hands, one bell in each hand)

— rest 2 min

** 1 round is one time at each AMRAP. There are a total of six 2min AMRAPs, twice at each station.