Warm up

3 rounds:

3 wall walks

6 cal ski erg

9 jump squats

Overhead stability / unilateral strength

4 rounds for max weight:

8/arm half kneeling DB press

8/arm single arm ring row

30 sec per side single arm plank

Conditioning

14 min AMRAP:

50 double unders

14 single DB overhead alternating rear lunges 50/35 lbs, right arm

20 alternating DB snatches 50/35 lbs

14 single DB overhead alternating rear lunges 50/35 lbs, left arm

EVF360

Part A

4 rounds for max weight:

8/arm half kneeling DB press

8/arm single arm ring row

30 sec per side single arm plank

Part B

14 min AMRAP:

50 double unders

14 single DB overhead alternating rear lunges 50/35 lbs, right arm

20 alternating DB snatches 50/35 lbs

14 single DB overhead alternating rear lunges 50/35 lbs, left arm