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Warm up

3 Rounds

5 Inch Worms

5 PVC pass through

6 x 50′ Shuttle Run

5 Pull-Ups

Strength

Muscle Snatches 3×4, increasing

Then,

Pause overhead squat

6×2, increasing, with 2 sec pause at the bottom

Metcon

12 min AMRAP:

18 sumo deadlifts high pulls 75/45 lbs

15 box jumps over

12 toes to bar

EVF360

Part A

2 rounds for max plank:

8 min to complete:

40 Box step ups 24 /20 in

30 dumbbell push presses 50 /35 lbs

20 push-ups

10 dumbbell hang power cleans 50 /35 lbs

Max plank in remaining time

— Rest 2 min between the 2 rounds

Part B

Every 3 mins for 15 mins (5 rounds):

21 air squats

18 KBS

15/12 cal row