Warm up

Coaches’ choice

Partner conditioning

Partner “Zeus”:

3 rounds for time – split as desired between partners – one partner working at a time:

30 Wall Balls, 20/14 lbs

30 Sumo Deadlift High-pulls, 75/55 lbs

30 Box Jumps, 20/16 in

30 Push Press, 75/55 lbs

30 Push-ups

10 Back Squats, 1x bodyweight of lightest partner

Time cap: 35 min

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

EVF360

Indoor

Part A

Fort time:

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

Double dumbbells hang clean and jerks 50/35 lbs

Double dumbbell deadlifts 50/35 lbs

Cal row

Part B

4 rounds for load:

50 ft. per side DB offset carry

10 per side lateral DB goblet box step ups

4/side KB Turkish getups

30 skater steps

Outdoor

Part A

Fort time:

20-18-16-14-12-10-8-6-4-2

Single arm alternating dumbbell hang clean and jerks 50/35 lbs

Dumbbell suitcase deadlifts 50/35 lbs

Burpees

Part B

3 rounds for load:

50 ft. per side DB overhead carry

10 per side lateral DB goblet box step ups

4/side DB Turkish getups

30 skater steps