Warm up

6 min AMRAP:

10 band pullaparts

10 groiners

10 alternating cossack squats

5 hang clusters

Clean technique

4 min EMOM:

3 hang power cleans

then, 4 min EMOM:

2 low hang power cleans

then, 4 min EMOM:

1 power clean

Aerobic capacity

8 min AMRAP with buyin:

Buy-in: 1,000m/800m row, then AMRAP of:

25 American KBS 16/12 kg

10 toes to bars

Immediately into:

6 min AMRAP with buyin:

Buy-in: 750m/600m row, then AMRAP of:

15 box jumps 24/20 in

10 KB snatches 16/12 kg

Immediately into:

4 min AMRAP with buyin:

Buy-in: 500m/400m row, then AMRAP of:

10 pushups

5 KB goblet hold box step overs 24/20 in, 16/12 kg

EVF360

Part A

Tabata Plate Russian twists

— rest 1 min

Tabata plate ground to overheads

— rest 1 min

Tabata plate situps (plate overhead with arms locked out)

Part B

8 min AMRAP with buyin:

Buy-in: 1,000m/800m row, then AMRAP of:

25 American KBS 16/12 kg

10 toes to bars

Immediately into:

6 min AMRAP with buyin:

Buy-in: 750m/600m row, then AMRAP of:

15 box jumps 24/20 in

10 KB snatches 16/12 kg

Immediately into:

4 min AMRAP with buyin:

Buy-in: 500m/400m row, then AMRAP of:

10 pushups

5 KB goblet hold box step overs 24/20 in, 16/12 kg