Warm up

3 rounds of:

5 Cuban presses with 2.5# or 5# plates in each hand

10 wall facing squats

5 empty BB thrusters

Split jerk 5-4-3-2-3-4-5

5 at 70% of C&J 1RM

4 at 80%

3 at 90%

2 at 92.5%

3 at 90%

4 at 80%

5 at 70%

Barbell cycling & conditioning

Every 3 min, for 5 rounds:

250m/200m row

5 unbroken power cleans

5 unbroken shoulder to overheads

Note: Work up to a challenging weight, but each barbell movement must be unbroken. Suggested starting weight is 50% of 1RM.

Score: Max load for the round where all reps were completed unbroken and within the time window.

EVF360

Part A

16 min to perform 3-4 rounds of:

8/side half kneeling single arm DB presses

16 alternating plank DB pull throughs

24 double KB front rack rear lunges 24/16 kg

Part B

Every 4 min for 4 rounds:

400m/320m row

20 double KB deadlifts 24/16 kg

10 double KB push presses 24/16 kg