Warm up

3 rounds:

20 band pull aparts

5 inch worms

20 sec handstand hold

5 no pushup burpees

Midline / Press

Every 3 min for 5 rounds:

8 push presses

12 alternating DB plank pull through

Note: start at around 60% and increase weight throughout. Aim to finish heavier than last week.

General Physical Preparedness

4 rounds for time:

64 double unders

16 alternating DB snatches 50/35 lbs

4 Wall walks

— Rest 1min between rounds

Time cap: 18 min

Note: sub the double unders with 64 mountain climbers rather than single unders, and the wall walks so that you can keep moving each round (eg. half wall walks)

EVF360

Part A

4 rounds for quality and weight:

10 per arm single DB bench press (one dumbbell only)

100 ft. per side DB offset carry AHAP (one DB overhead, the other in front rack)

10 leg pikes over object (DB, KB)

20 plank transitions

Part B

4 rounds for time:

64 double unders

16 alternating DB snatches 50/35 lbs

4 Wall walks

— Rest 1min between rounds

Time cap: 18 min

Note: sub the double unders with 64 mountain climbers rather than single unders, and the wall walks so that you can keep moving each round (eg. half wall walks)