Warm up

6 min alternating EMOM:

12 plate ground to overhead

10 plate overhead squats

Strength

4 supersets:

16 alternating front rack box step ups

10 box jumps all the way over 24/20 in

— rest as needed between rounds

Time cap: 20 min

General physical preparedness

7 min AMRAP:

20/16 cal row/ski/assault bike

20 single DB clean and jerks 50/35 lbs

— rest 3 min

4 min AMReps:

50/40 cal row/ski/assault bike

max rep wall walks in the remaining time

EVF360

Part A

4 rounds for quality

16 alternating weighted box step ups

12 alternating plank extensions

8 weighted ab-mat situps

Part B

7 min AMRAP:

20/16 cal row/ski/assault bike

20 single DB clean and jerks 50/35 lbs

— rest 3 min

4 min AMReps:

50/40 cal row/ski/assault bike

max rep wall walks in the remaining time