Warm up

2 rounds:

200m Run

30 Second Dead Hang

8 side plank with rotation

8 KB strict presses

Push press

Every 90 sec for 8 rounds: 3 push presses at 77.5%

Note: use your estimated 1RM for this piece

Conditioning

16 min alternating EMOM:

6 double KB hang clean and jerks 20/12 kg

10/8 cal ski

50 ft. per side Dumbbell overhead offset carry 60/40 lbs (one DB overhead, one DB in front rack)

10 alternating DB renegade rows 50/35 lbs

Note: With the exception of the carries, movements should be done in 30-35 sec. This is not meant to be a ‘chase the clock’ type of workout.

EVF360

16 min alternating EMOM:

6 double KB hang clean and jerks 20/12 kg

10/8 cal ski

50 ft. per side Dumbbell overhead offset carry 60/40 lbs (one DB overhead, one DB in front rack)

10 alternating DB renegade rows 50/35 lbs

— rest 4 min, then:

16 min AMRAP:

20/16 cal row

10 burpees over the erg

10 plank shoulder taps

Note: For the EMOM, with the exception of the carries, movements should be done in 30-35 sec. This is not meant to be a ‘chase the clock’ type of workout. For the AMRAP, your goal is 5-6 rounds