Warm up

3 Rounds
30 sec handstand hold / plank hold
10 single arm dumbbell thrusters (5/side)
10 yoga push-ups
5 snow angels face down

Push press

4 supersets:
5 push presses
100 ft. double DB overhead carry
— rest as needed between supersets

Conditioning

10 min AMReps:
500m/400m row
50 ab-mat situps
50 burpees
Then in the remaining time, max reps of snatches at 60% of 1RM
Note: Load should allow you to complete some sets of 3-4 snatches TnG, with about 15-20 reps as a total target.

EVF360

Part A
10 min alternating EMOM:
12 handstand pushups or pike pushups
20 sec per starfish side plank

Part B
For Time, 10 rounds, with changing reps for each movement:
20-18-16…2 wall balls 20/14 lbs
10-9-8-7…1 American KBS 24/16 kg
1-2-3-4…10 burpees over the KB

Time cap: 20 min