Warm up

2 rounds of:

15 Band pull apart

15 Row Calories

10 Wall Balls

10 Gymnastics Kips

Pulling Strength

Superset

A. Weighted ring rows (plate on chest) – 4×8, increasing

B. Max effort lying single dumbbell skullcrusher (keep your arms mostly extended) – weight should allow you to complete 10+ reps each round

rest around 90 sec before starting another superset

General Physical Preparedness

3×5 min amrap

6 toes to bar

8 wall balls 20/14 lbs

10 alternating dumbell snatches 50/35 lbs

Rest 5min between AMRAP, restart the AMRAP each cycle.

Scaling options: kipping knee raises

EVF360

Part A

17 min AMRAP:

400m run

12 alternating single arm dumbbell power cleans

12 box jumps over

12 single arm dumbbell push jerks

Part B

4 rounds for load:

8/arm single dumbbell bent over row

16 weighted situps

8/arm dumbbell renegade row

16 wall balls