Warm up

6 min AMRAP:

20 A-frame toe touches

10 no-push-up burpees

5/side thoracic rotation in quadruped position

Press & pullups

15 min alternating EMOM:

5 shoulder presses at 65%

7-10 strict pullups

20 KB Russian twists

Conditioning

18 min alternating EMOM:

14/12 cal row

56 double unders (78 single unders or 45 sec of attempts at DUs)

7 bench presses 135/95 lbs

EVF360

Part A

15 min alternating EMOM:

10 seated DB presses

15 elevated feet / weighted ring rows

20 KB Russian twists

Part B

18 min alternating EMOM:

14/12 cal row

56 double unders (78 single unders or 45 sec of attempts at DUs)

7 DB bench presses 50/35 lbs