Warm up

6 min AMRAP:

12 Plank Transitions

6 Burpees

12 Kettlebell Swings

Strength

Superset

A. Commando pull-ups 5×5 per side

B. Seated alternating dumbbell preacher curls 5×16 (8/arm)

focus on keeping your hips perpendicular to the pull-up bar – fight the rotation

General Physical Preparedness

For time:

30 DB manmakers 50/35 lbs

with E2MOM, starting at 0:00: 30 DUs

Time cap: 20 min

Scaling option: 45 single unders

EVF360

Part A

25 min alternating EMOM:

12/10 cal ski

6 burpee pullups OR 6 burpees + 6 ring rows

12 handstand pushups

45 sec of wall sit

40 mountain climbers

Part B

3 rounds for quality:

100 ft. / side single arm farmer’s carry

10/arm single arm ring rows

10 ring extensions or 10 inch worms