Warm up

2 rounds of:

20 A-frame toe touches

10 PVC Sotts presses

10 band pull aparts

— then —

20 Burpees

Touch-n-go snatch

5×3 – 80-82.5%

Snatch Pulls

4×3 – 115%

Conditioning

14 min AMRep:

4 rounds of:

12 deadlifts 185/135 lbs

12 pull-ups

— Then:

400m run

6 bar muscle ups

AMRep snatches in the remaining time 135/95 lbs

Note: scale the weight down to 85% of your max snatch. Sub the bar muscle ups for 12 chest to bar pullups. The run and bar muscle up are only one time prior to moving to the AMReps.

EVF360

Part A

4 stations, perform a full “Tabata” at each station before moving on to the next, with 1 min rest between “Tabata””

Station 1: Alternating DB snatches 35/25 lbs

Station 2: Ski erg calories

Station 3: strict pullups / banded strict pullups

Station 4: Plate V-ups

Part B

3 rounds for time:

400m run

21-15-9 American KBS 24/16 kg

21-15-9 KB goblet squats 24/16 kg

21-15-9 pushups

Note: Each round start with a 400m run, then the reps for the other 3 movements decrease each round

Time cap: 16 min