Warm up

8 min AMRAP

8 wall balls

8 hollow rocks

8 dumbbell suitcase deadlifts (4/side)

8 dumbbell shoulder to overhead (4/arm)

Partner conditioning

For time, split as desired between partners, except the run:

1/3 mile run (1 lap around the block) – both partners run

150 wall balls 20/14 lbs

120 alternating dumbbell snatches 50/35 lbs

90 burpees

60 cal ski

30 toes to bar or 60 V-ups

EVF360

Part A

Every 90 sec for 5 rounds (30 min), rotating through

200m run

10 burpee box jumps over 24/20 in

20 plank dumbbell pull throughs (10 per side)

40 dumbbell goblet lunges

Part B

3 rounds for load:

10 DB renegade rows

20 DB deadlifts

30 supermen