Warm up

3 rounds or 7 min

10 no-push-up burpees

10 scap pushups / scap HSPU

10 banded face pulls

Split jerks from blocks (15 min)

4 at 65%, 4 at 70%, 3 at 72.5%, 3 at 75%, 2 at 85%, 1 at 95%,

Conditioning

For time:

400m run

21 push presses 115/75 lbs

21 pull-ups

400m run

15 push presses 115/75 lbs

15 pull-ups

400m run

9 push presses 115/75 lbs

9 pull-ups

Time cap: 17 min

Goal: <13min

Note: we are looking for 2-3 sets max on push presses and pullups each rounds. Adjust the volume down or scale down weight/use band to achieve this.

EVF360

Part A

4 min EMOM:

15/12 cal row

— rest 1 min

4 min EMOM:

12 double DB hang clean and jerks AHAP

— rest 1 min

4 min EMOM:

20 med ball situps

— rest 1 min

4 min EMOM:

12 DB bench presses 50/35 lbs

Part B

For time:

400m run

21 push ups

21 pull-ups

400m run

15 push ups

15 pull-ups

400m run

9 push ups

9 pull-ups

Time cap: 15 min

Goal: <12min

Note: Break up the pushups in small sets to keep going throughout. Pullups shoudl be done in 2-3 sets each round.