Warm up

3 rounds:

5 inch worms with push up

20 plank shoulder taps

50 ft. broad jumps

Accessory strength and skills

3 rounds for load:

10 barbell shoulder presses

20 KB seesaws (10 per side)

20 single DB front rack lunges (10 steps with DB on the right, 10 with DB on the left)

Time cap: 17 min

General physical preparedness

Buy-in:

1,000m/800m row

then:

10-9-8-…-2-1 alternating DB snatches 50/35 lbs

1-2-3-…-9-10 toes-to-bar

Time cap: 14 min

EVF360

Part A

3 rounds for load:

10 standing DB presses

20 KB seesaws (10 per side)

20 single DB front rack lunges (10 steps with DB on the right, 10 with DB on the left)

Time cap: 17 min

Part B

Buy-in:

1,000m/800m row

then:

10-9-8-…-2-1 alternating DB snatches 50/35 lbs

1-2-3-…-9-10 toes-to-bar

Time cap: 14 min