Warm up

2 rounds

5 inch worms

5 yoga push-ups

10 band pass throughs

5/side KB Turkish getups

Push press

5 @ 75%, 3 @ 85%, ME @ 95%, rest 3min, ME @ 95%

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:

75%x95 = 71.25 lbs

85%x95 = 80.75 lbs

95%x95 = 90.25 lbs

Conditioning

30 Hang Squat Cleans 95/65 lbs

60/48 Row Calories

90 Double Unders

60 plate ground to overheads 45/35 lbs

30 Shoulder to overheads 95/65 lbs

Time cap: 17 min

Goal: <13 min

Note: pick a load that allows you to complete the barbell movements in 3 sets or less. Substitute the double unders with 50 lateral hops over the barbell.

EVF360

Part A

16 min alternating EMOM for load and quality:

12 double kettlebell push presses

12/9 cal ski (max 50 sec work)

12 weighted pushups

12 double DB overhead lunges

Note: sets should be unbroken. Choose a challenging load but that enables for good mechanics and UB sets.

Part B

30 double DB hang squat cleans 40/25 lbs

60/48 Row Calories

90 Double Unders

60 plate ground to overheads 45/35 lbs

30 double DB shoulder to overheads 40/25 lbs

Time cap: 17 min

Goal: <13 min

Note: pick a load that allows you to complete the dumbbell movements in 3 sets or less. Substitute the double unders with 50 lateral hops over the barbell.