Warm up

4 rounds

10 Kettlebell Swings

10 Goblet Lunges

Time cap: 7 min

Clean & clean pulls

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

1×5 at 65%

1×4 at 70%

3×3 at 75%

Then: clean pulls 3×2 at 100% of 1RM clean

Conditioning

Every 3 min for 4 rounds, each for time:

250m/200m row

100 ft. sandbag carry AHAP

Note: 2 min cap each round

EVF360

Part A

4 rounds for quality and weight:

20 alternating DB box step ups (one dumbbell only)

100 ft. per side DB offset carry AHAP (one DB overhead, the other in front rack)

10 leg pikes over object (DB, KB)

20 sec per side starfish side plank hold

Part B

Every 3 min for 4 rounds, each for time:

250m/200m row

100 ft. sandbag carry AHAP

Note: 2 min cap each round