Warm up

2 rounds of 40 sec work, 20 sec rest/transition:

Row for distance

Alternating DB front raises (light)

Alternating single DB thrusters (moderate)

Push press

5 @ 65%, 5 @ 75%, ME @ 85%, rest 3 min, ME @ 85%

Conditioning

4 rounds for time:

21/18 cal row

18 box jumps over 24/20 in

15 American KBS 24/16 kg

12 handstand pushups

Time cap: 22 min

EVF360

Part A

Every 90 sec for 4 rounds, alternating between:

8 half kneeling KB bottom up presses per side

16 DB prone bench row

16 double KB push presses

Part B

Every 4 min for 5 rounds, each for time:

20/16 cal row

20 American KBS 24/16 kg

20 box jumps 24/20 in

Note: rest the remainder of the interval