Warm up

8 min AMRAP:

5 ring rows

4 DB Turkish situps

5 kip swings

4 burpees

Pull-up Benchmark

5 rounds for max reps:

1 set of unbroken pullups

–rest 1 min between each round

Aerobic capacity

For time:

Run 1 mile

1,000m/800m ski

— rest 1 min

1,000m/800m row

500m/400m ski

— rest 1 min

Run 800m

500m/400m row

EVF360

Part A

30 min alternating EMOM

15 American KBS

12/10 cal row

45 sec plank hold

15 pullups

20 KB sumo deadlift high pulls

10 inverted burpees

Part B

3 rounds for max reps

1 min max reps situps

— rest 30s

1 min max reps supermen

— rest 30s