Warm up

8 min AMRAP:

20 sec handstand hold / wall walk hold

5/side single arm DB deadlift

4/side single arm ring rows

3/arm single arm DB push presses

Partner workout

25 min AMRAP:

400m run (both partners run together)

20 pullups (split as desired between partners)

2-4-6-8… “rounds of dumbbell DT”, 50/35 lbs (switch partner after each full round of DT)

1 round of dumbbell DT: 12 double dumbbell deadlifts, 9 double dumbbell hang power cleans, 6 double dumbbell shoulder-to-overhead

The number of “rounds of dumbbell DT” increases by 1 for each partner, each round of this workout

EVF360

Indoor

Part A

For time

10-9-8-7-6-5-4-3-2-1

reps of the following complex:

1 double dumbbell deadlift + 1 double dumbbell hang clean + 1 double dumbbell front squat + 1 double dumbbell shoulder to overhead

** ski/row 200m after each round

Part B

For time:

50 situps

40 burpees

30 situps

20 burpees

10 situps

Outdoor

Part A

For time:

10-9-8-7-6-5-4-3-2-1

reps of the following complex:

1 dumbbell deadlift + 1 dumbbell hang clean + 1 dumbbell front squat + 1 dumbbell shoulder to overhead

** run 200m after each round

Part B

For time:

50 situps

40 burpees

30 situps

20 burpees

10 situps