Warm up

6 min alternating EMOM:

10 plate. squat with press out

20 single leg V-ups

20 KB sumo deadlift high-pulls

Shoulder press

5×5 @ 50% across

Interval conditioning

30 min alternating EMOM: 5 rounds

12 burpees to plate

4 bar muscle ups or 10 Chest-to-bar pullups

16 plate ground to overhead 45/25 lbs

12 box jumps 24/20 in

12 handstand push-ups

12/10 cal ski

Scaling option: banded chest to bar pull ups

EVF360

Part A

Every 8 min for 3 rounds:

30 Double Unders

20 Dumbbell Front Squats, 50/35 lbs

10 Dumbbell Push Press, 50/35 lbs

Run 500 m (1 lap around the block)

Part B

3 rounds for load and quality:

10 strict Toes-to-bars

20 double KB seesaws

10/leg posted single leg KB RDL