Warm up

7 min AMRAP:

10 med ball squat cleans

5 Right arm suitcase DB deadlift

10 hollow rocks

5 Left arm suitcase DB deadlift

10 kip swings

Partner workout

3 RFT (total):

12 deadlifts 315/225 lbs but no more than 85% of 1RM

24 box jumps 24/20 in

48 toes-to-bar

96 wall balls 20/14 lbs, 10/9 ft.

200 double unders

split reps as desired between partners

Time cap: 32 mins

EVF360

Indoor – Part A

3 Rounds for time, going through the movements as 3 mins work, 1min rest

12 double kettlebell deadlifts 2x 24/16 kg

24 box jumps 24/20 in

36 ab-mat situps

48 wall balls 20/14 lbs, 10/9 ft.

96 double unders or 144 single unders

continue where you left off each work interval, until you complete the 3 rounds

Time cap: 10 rounds (39 mins)

Indoor – Part B

5 minutes of hip mobility cool down

Outdoor – Part A

3 Rounds for time, going through the movements as 3 mins work, 1min rest

6/side dumbbell suitcase deadlifts 2x 24/16 kg

24 box jumps 24/20 in

36 ab-mat situps

48 single dumbbell thrusters – holding one bell of the dumbbell in each hand

96 double unders or 144 single unders

continue where you left off each work interval, until you complete the 3 rounds

Time cap: 10 rounds (39 mins)

Outdoor – Part B

5 minutes of hip mobility cool down