Warm up

6 min AMRAP:

5 wall facing squats w/ arms locked out overhead

10 PVC “around the world”

5 sumo squats

10 PVC sots presses

5 burpees

Strength

Muscle Snatches 3×3, increasing, building up from last week

Then,

Overhead squats

6×3, increasing

Metcon

2x 6 min AMRAP:

8 box jumps over 24/20 in

10 hang power snatches 95/65 lbs

12 toes-to-bars

— Rest 2min between each AMRAP, continue where you left off.

Scaling option: hanging knee raises

EVF360

Part A

“For Time, 10 rounds, with changing reps for each movement:

20-18-16…2 wall balls 20/14 lbs

10-9-8-7…1 American KBS 24/16 kg

1-2-3-4…10 burpees over the KB”

Time cap: 20 mins

Part B

10 min AMRAP:

12 ring rows or pullups

10 lateral jumping squats over the dumbbells

8 double dumbbells push presses 50/35 lbs

6 double dumbbells hang power cleans 50/35 lbs