Warm up

Coach’s choice

Partner conditioning

6 rounds for time of:

Partner 1: 20 Wall Balls, 20/14 lbs

Partner 2: 20 Wall Balls, 20/14 lbs

Partner 1: 10 Hang Power Cleans, 155/105 lbs

Partner 2: 10 Hang Power Cleans, 155/105 lbs

Partner 1: Handstand hold 30s

Partner 2: Handstand hold 30s

Time cap: 25 min

Cash-out

2 rounds:

21 empty barbell curls

21 weighted situps, holding a plate

EVF360

Indoor

Part A

8 rounds for time of:

20 Wall Balls, 20/14 lbs

10 double dumbbells hang clean and jerks 50/35 lbs

Handstand hold 30s

Time cap: 24 min

Part B

4 rounds, for load and quality:

10/leg single leg dumbbell posted RDL

20 alternating renegade rows

5/side dumbbell Turkish sit ups

Outdoor

Part A

8 rounds for time of:

20  single arm DB thrusters

20 alternating single arm dumbbell hang clean and jerks

Handstand hold 30s OR 30s plank hold

Time cap: 24 min

Part B

4 rounds, for load and quality:

10/leg single leg dumbbell posted RDL

20 alternating renegade rows

5/side dumbbell Turkish situps