Warm up

3 rounds of:

5 Cuban presses with 2.5# or 5$ plates in each hand

10 wall facing squats

5 empty BB thrusters

Strength

Strict press 4-4-4-2-2-2-2

3×4

then:

4×2

Time cap: 18 min

Conditioning

For time:

800m run

35 hang power cleans 115/75 lbs

400m run

25 overhead squats 115/75 lbs

200m run

15 thrusters 115/75 lbs

Time cap: 18 min

EVF360

Part A

18 min to perform 4-5 rounds of:

8/side half kneeling single arm DB presses

16 alternating plank DB pull throughs

24 double KB front rack rear lunges 24/16 kg

Part B

For time:

800m run

35 double DB hang power cleans 35/25 lbs

400m run

25 single arm DB overhead squats 35/25 lbs

200m run

15 double DB thrusters 35/25 lbs

Time cap: 18 min