Warm up

Coach’s choice

Partner conditioning

For Time

120 Calories row

100 American KBS 24/16 kg

80 Burpees Over Bar

60 Thrusters 95/65 lbs

40 Strict HSPU

20 Ring Muscle/Bar Muscle

Partition as desired between partners, but follow the movement order.

Scaling options: pike pushups with or without knees/feet on box. 60 Chest-to-bar pullups with or without band.

Time cap: 28 min

EVF360

Part A – Partner conditioning

For Time

120 Calories row

100 American KBS 24/16 kg

80 Burpees Over Bar

60 double dumbbells thrusters 50/35 lbs

40 Strict HSPU

20 Ring Muscle/Bar Muscle

Time cap: 28 min

Level 1: as prescribed

Level 2: KBS at 20kg/12kg, dumbbell thrusters at 35/25 lbs, pike push ups with knees/feet on box, 60 pull ups

Level 3: 100 cal row, 80 KBS at 16kg/12 kg, 60 burpees, 40 double dumbbell thrusters 25/15 lbs, 20 pushups / pushups with hands on box, 40 ring rows

Part B

Cool down

1 min per side twisted cross

1 min per side couche stretch

90s child pose

30s per side leg front crossing

Olympic lifting

Pause clean deadlifts to knee – 3 sec pause above the knee

3×3

Power cleans from 12″ blocks

5 at 40%

5 at 45%

5 at 50%

4 at 55%

4 at 60%

3 at 65%

3 at 70%

Back squat at 90% of 1RM clean

5×5

Accessory:

3×10 double dumbbell bent over row (light)

3×8/leg double dumbbell rear foot elevated split squats

2x60s shoulder opener on bench