Warm up

6 min AMRAP:

3 inch worms

3/side single arm KB sotts press

3/side single arm KB swings

3 yoga push ups

Shoulder press + DB offset carries

Superset

A. Strict press – 8×2

B. 25 ft. /side DB offset carry (challenging weight)

Build up to a heavy set of 2 reps

Interval conditioning

3 rounds for max reps, 1 min per station, rotating through:

Double unders

lateral burpees over barbell

Toes to bar

Push presses 75/55 lbs

Rest

Scaling option: kipping knee raises

Goal each interval: 70+ DUs, 15+ burpees, 12+ toes to bar, 22+ push presses

EVF360

Part A

3 rounds for time:

10 KB goblet box step ups, 24/16kg, 24/20 in

15 KB sumo deadlift high pulls

20 box jumps over 24/20 in

25 American KBS 24/16 kg

Part B

3 rounds for max reps, 1 min per station, rotating through:

Ski Erg

lateral burpees over dumbbells

Toes to bar

Double dumbbell push presses 50/35 lbs

Rest

Scaling option: kipping knee raises

Goal each interval: 15/12+ Cal on skier, 15+ burpees, 12+ toes to bar, 22+ push presses