Warm up

1 min pull-up bar dead hang, then 3 rounds of:

4 inch worms with scap pushup

6 cal ski

8 alternating single DB hang clean and jerks

Accessory strength and skills

Part A

10 min to complete 3 rounds of the following:

30 sec ring support hold / box support hold

8/ arm single arm DB z-press

10 banded PVC straight arm lat pull down

Part B

5 min AMRAP:

4 toes-to-bars

This must be completed in UB sets, you score is the total number of sets of 4 you complete in the 5 min

Scale to sets of 3 reps from the beginning if you cannot complete an UB set of 12 reps or more when fresh – Perform hangin knee raises as a scaling option rather than V-ups

General physical preparedness

3x5min AMRAP:

20 alternating jumping lunges

8 double DB  push presses 50/35 lbs

8 double DB box steps over 24/20 in, 50/35 lbs

— rest 90 sec between AMRAPs, and restart the AMRAP each time

EVF360

Part A

10 min to complete 3 rounds of the following:

30 sec ring support hold / box support hold

8/ arm single arm DB z-press

10 banded PVC straight arm lat pull down

Part B

5 min AMRAP:

4 toes-to-bars

This must be completed in UB sets, you score is the total number of sets of 4 you complete in the 5 min

Scale to sets of 3 reps from the beginning if you cannot complete an UB set of 12 reps or more when fresh – Perform hangin knee raises as a scaling option rather than V-ups

Part C

3x5min AMRAP:

20 alternating jumping lunges

8 double DB  push presses 50/35 lbs

8 double DB box steps over 24/20 in, 50/35 lbs

— rest 90 sec between AMRAPs, and restart the AMRAP each time