Warm up

6 min AMRAP:

8 alternating Dumbbell snatches

6 broad jumps

4 lunges with twists

2  pushups

Strength Conditioning

Part A

10 min EMOM:

4 Touch-and-go power cleans @ 75% of your 1RM

— Rest 5 min

Part B

For time

20 power cleans @ 70%

Conditioning

8 min AMRAP

Row, 400/320 m

6 Handstand Push-ups

10 KB Goblet Squats, 70/50 lbs

scaling option: pike push-ups

EVF360

Part A

16 min alternating EMOM:

10 double dumbbell power cleans

50 double unders

Part B

For time:

50-40-30-20-10 American KBS

50-40-30-20-10 Ab-mat situps

25-20-15-10-5 box jumps