Warm up

2 rounds:
4 high box step ups
6 snow angels
8 T-pushups
10 gorilla jump squats

3RM Shoulder to overhead

Find a heavy set of 3 shoulder to overheads for the day, with the barbell coming from the ground.
Time cap: 18 min

Conditioning

16 min alternating EMOM:
18 American KBS 24/16kg
12 HSPUs
12/10 cal ski
50 ft. handstand walk OR 4 wall walks

Note: each minute should take no longer than 45 sec to complete. Adjust the reps and the movement accordingly. Scale the handstand pushups to pike pushups or seated DB presses.

EVF360

Part A
5 rounds for load and quality:
10 double DB seated presses
10 alternating DB renegade rows
5 seated box jumps
30 sec of double KB front rack march steps

Part B
16 min alternating EMOM:
18 American KBS 24/16kg
12 HSPUs or 12 pike pushups
12/10 cal ski
50 ft. handstand walk OR 4 wall walks

Note: each minute should take no longer than 45 sec to complete. Adjust the reps and the movement accordingly. Scale the handstand pushups to pike pushups or seated DB presses.