Warm up

2 rounds (6 min max):
5/side KB halo
5/side KB sotts press
5/side KB thrusters
5 pushups

Shoulder and push presses

Shoulder press: 8 min to work up to a heavy single
Push press: 8 min to work up to a heavy single

Long conditioning

EMOM until 120 wall balls are completed:
14 burpees
14 double DB hang power cleans 50/35 lbs
Max wall balls 20/14 lbs
Rest

Time cap: 24 min (6 rounds)

Scaling: Adjust volume and weight on the burpees and hang power cleans so that the work takes 45 sec. You should be able to complete sets of 20+ wall balls unbroken with the weight that you choose.

EVF360

Part A

EMOM until 120 wall balls are completed:
14 burpees
14 double DB hang power cleans 50/35 lbs
Max wall balls 20/14 lbs
Rest

Time cap: 24 min (6 rounds)

Scaling: Adjust volume and weight on the burpees and hang power cleans so that the work takes 45 sec. You should be able to complete sets of 20+ wall balls unbroken with the weight that you choose.

Part B

12 min alternating EMOM:
Row at recovery pace
10 seated DB presses
30 KB Russian twists