Warm up

20 band pull apart palms down

20 band pull apart palms up

Then, 3 rounds of:

10 plate ground to overhead

5 empty bar split jerks

Press and split jerk

Behind the neck snatch grip push presses

3×4 at 65-75% of push press 1RM

Then, split jerk:

4 at 65% of C&J 1RM, 3 at 75%, 2 at 85%, 4 at 70%, 3 at 80%, 2 at 90%

Barbell cycling & conditioning

3 rounds for time:

15 ring dips

12 sumo deadlifts high pulls 75/55 lbs

9 hang snatches 75/55 lbs

6 shoulder to overheads 75/55 lbs

Time cap: 10 min

EVF360

Part A

15 min to perform 4 rounds of:

10 leg pikes over object

10 seated DB presses

10 feet elevated ring rows

Part B

16 min EMOM, alternating between (6 rounds)

15/12 cal ski

20 double DB shoulder to overhead 35/25 lbs

10 double DB box step overs 35/25 lbs

15 ring pushups