Warm up

3 rounds:

5 inch worms

5 double DB front raises (light)

10 empty barbell thrusters

20 sec handstand / wall walk hold

Push press

3 @ 70%, 3 @ 80%, ME @ 90%, rest 3min, ME @ 90%

Note: use 95% of your estimated 1RM as reference. So if your 1RM is 100 lbs, use 95 lbs as a reference. Your weights for today will be:

70%x95 = 66.5 lbs

80%x95 = 76 lbs

90%x95 = 85.5 lbs

Conditioning

16 min alternating EMOM (4 rounds):

12/9 cal ski

3 power snatches + 6 push presses 115/75 lbs

Max burpees to 6″ target

Rest

Score: total burpees in the rounds where both ski and barbell complex were completed

EVF360

Part A

3 rounds for load and quality:

8 double Kettlebell floor presses

12 half kneeling DB presses per side

16 alternating KB gorilla rows

20 Plank transitions

Part B

16 min alternating EMOM (4 rounds):

12/9 cal ski

3 double DB snatches + 6 double DB push presses 40/25 lbs

Max burpees to 6″ target

Rest

Score: total burpees in the rounds where both ski and barbell complex were completed