Warm up

6 min to perform 2-3 rounds:
5/side single KB bridge floor press
5/arm single arm KBS
5/arm single KB push presses
5/arm KB snatches

Tempo Bench Press

3×5 at 40% with 33X1 tempo
Note: tempo is 3 sec down, 3 sec pause in the hole, up fast and go again

Tempo overhead squat

3×5 at 50% of 1RM snatch with 33X1 tempo
Note: tempo is 3 sec down, 3 sec pause in the hole, up fast and go again

Conditioning

5 rounds for time:
12/9 cal row
12 KB Snatches, 24kg/16kg (6 on R arm, 6 on L arm)

Time cap: 13 min

EVF360

Part A
5 rounds for max reps, 40s work, 20s rest, rotating through the following stations:
Shuttle run 25 ft.
Ab-mat situps
Lateral hops over the kettlebell
Burpee KB suitcase deadlifts (switch the side of the KB each round – 2 rounds on the right, 2 rounds on the left)

Part B
5 rounds for time:
12/9 cal row
12 KB Snatches, 24kg/16kg (6 on R arm, 6 on L arm)

Time cap: 13 min