Warm up

2 rounds:

12 alternating cossack squats (6/leg)

8 ring row

6 empty bar behind the neck thrusters

Then, 2 sets with empty bar:

3 hang power cleans above the knee

3 hang power cleans below the knee

3 power cleans

Clean & clean pulls

Power clean (Touch and Go) based on 1RM clean:

1×5 at 70%

4×4 at 75%

1×3 at 80%

Then: clean pulls 3×2 at 105% of 1RM clean

Conditioning

12 min AMRAP:

14/11 cal row

12 thrusters 95/65 lbs

10 alternating single DB burpee deadlifts

Goal: 4 rounds

EVF360

Part A

8 min AMRAP:

200m run

8 burpees box jumps over 24/20 in

— rest 2 min

8 min AMRAP:

8 burpees box jumps over 24/20 in

16 air squats

24 double unders

Part B

For time:

45/36 cal row buy in , then:

15-12-9 reps of:

Hand release pushups

Double DB cleans 50/35 lbs

Time cap: 9 min