Warm up

2 rounds per arm:

5 single arm KB front squats

5 single arm KB push presses

5 single arm KB thrusters

5 single arm KB Sotts presses

Split jerk

5 at 40%, 5 at 50%, 5 at 60%

Barbell cycling & conditioning

20 min alternating EMOM (4 rounds):

10/8 cal ski

5 front squats + 5 split jerks at 50% of 1RM C&J (bar comes from the ground)

10/8 cal row

5 power cleans + 5 shoulder to overheads at 50% of 1RM C&J (bar comes from the ground)

45 sec plate overhead hold 45/35 lbs (standing)

EVF360

Part A

12 min alternating EMOM:

10/arm single arm ring rows

30 bicycle crunches

15 supermen

Part B

6 min alternating EMOM:

odd: 14 alternating DB snatches 50/35 lbs

even: 8 single DB Devil presses 50/35 lbs

— rest 1 min

6 min alternating EMOM:

odd: 14 single arm DB overhead squats 50/35 lbs

even: 14 burpees

— rest 1 min

6 min alternating EMOM:

odd: 10/side single arm DB push presses 50/35 lbs

even: 45 sec plank hold