Warm up

3 rounds:

5 inch worms with push up

20 plank shoulder taps

5 shoulder presses in lunge (5 per lunge side)

Press and split jerk

Behind the neck snatch grip push presses

3×3 at 70-80% of push press 1RM

Then, split jerk:

4 at 70% of C&J 1RM, 3 at 80%, 2 at 90%, 4 at 75%, 3 at 85%, 2 at 92.5%

Barbell cycling & conditioning

10 min AMRAP**:

Bear complex 135/95 lbs

** Every 2 min, starting at 0:00, complete 15 pushups

1 Bear complex = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck push press

EVF360

Part A

3 rounds for load:

10 standing double DB presses

20 KB seesaws bent over rows (10 per side)

5 windmills per side

Time cap: 13 min

Part B

3 rounds of 5 min AMReps:

Buy-in: 40 single DB push jerks 50/35 lbs

30 single DB power cleans 50/35 lbs

20 single DB thrusters 50/35 lbs

Max burpees in the remaining time

— rest 2 min between rounds