Warm up

6 min AMRAP:

10 plate-ground-to-overhead

10 burpee to plate

5 per side single arm DB overhead lunges

Partner conditioning

4 rounds for time:

400m run – partners run together

30 synchro burpees

20 devil presses 50/35 lbs – split evenly, 10/partner

10 double dumbbells box steps over 50/35 lbs, 24/20 in – split evenly, 5/partner

Time cap: 35min

EVF360

Part A

3 rounds for time:

500m/400m row

30 burpees over the erg

10 devil presses 50/35 lbs

5 double dumbbells box steps over 50/35 lbs, 24/20 in

Time cap: 22min

Part B

3 rounds for load:

8/side dumbbell Turkish sit ups

8/side dumbbell plank pull-through

8/side dumbbell overhead lunges (contra lateral hold)