Warm up

“Baseline warm-up” – one time through:
500m row
40 air squats
30 situps
20 pushups
10 pullups

Pulling-pushing strength

15 min alternating EMOM:
8 bent over supinated barbell rows (palms facing forward)
8 dumbbell bench presses
16 alternating DB curls (8/arm)

Conditioning

For time, 21-15-9 reps of:
Snatches 95/65 lbs
Deficit handstand pushups 4/2 in

Time cap: 13 min
Goal: <10 min
Scaling: handstand pushups should be done in 3 sets or less, choose a scaling option appropriately from standard kipping HSPUs, pike pushups on box/ground, deficit regular pushups, etc..
Snatches should be done in 4 sets or less each round.

EVF360

Part A
15 min alternating EMOM:
8 bent over supinated barbell rows (palms facing forward)
8 dumbbell bench presses
16 alternating DB curls (8/arm)

Part B
For time, 12-9-6 reps of:
Dumbbell manmakers 50/35 lbs (1 rep = 1 pushup on DBs + 1 DB renegade row right + 1 pushup on DBs + 1 DB renegade row left + 1 DB clusters)
**50 double unders after each round of manmakers, including the last one

Time cap: 15 min
Goal: <11 min, you should be able to get 3+ manmakers per minute.