Warm up

2 rounds of:

200m run

10 down-ups / no-pushup burpees

Then, 2 rounds of:

10 PVC passthroughs

5 muscle snatches

5 behind the neck push presses

Touch-n-go snatch

5×2 – 80-82.5%

Snatch Pulls

4×2 – 115%

Conditioning

For time:

15-12-9-6-3 devil presses 50/35 lbs

30-24-18-12-6 toes to bars

Time cap: 16 min

EVF360

Part A

4 rounds for load and quality:

20 alternating bent over seesaw rows

150 ft. double DB/KB overhead carry

10 DB/KB Turkish situps per side

5 per side HEAVY DB snatches

Part B

For time:

15-12-9-6-3 devil presses 50/35 lbs

30-24-18-12-6 toes to bars

Time cap: 16 min