Warm up

6 min AMRAP:

6 no pushup burpees

6 kipping swings

5 yoga pushups

5 empty BB behind the neck thrusters

Shoulder and push presses

Shoulder press: 3×5 at 75%

Push press: 3×5 at 75%

Long conditioning

Every 5 min for 4 rounds:

400m run

XX thrusters 95/65 lbs

12 burpees over the bar

— rest the remainder of the interval

Thrusters:

Round 1: 18 thrusters at 75/55 lbs

Round 2: 15 thrusters at 95/65 lbs

Round 3: 12 thrusters at 115/80 lbs

Round 4: 9 thrusters at 135/95 lbs

EVF360

Part A

4 rounds for quality and load:

8 double DB Z-presses

8 DB pullovers

8 double DB front raises

20 sec ring support hold / box support hold

Part B

Every 4 min for 5 rounds:

200m run

15 box jumps 24/20 in

12 burpees

— rest the remainder of the interval