Warm up

3 rounds:

10 cal row

8 ring row

6 empty bar thrusters

Aerobic capacity

Every 10 min for 3 rounds, each for time:

800m run (sub 1,000m/800m row in bad weather)

40 sumo deadlift high pulls 75/55 lbs

20 hang clean & jerks 75/55 lbs

10 air squats

Midline reinforcement

2 rounds of:

30 sec per side Pallof press hold

50 ft. per side single side farmer’s carry [KB, DB, Farmer’s handle] AHAP

30 sec plate truck driver

EVF360

Part A

Every 10 min for 3 rounds, each for time:

800m run (sub 1,000m/800m row in bad weather)

40 KB sumo deadlift high pulls 24/16 kg

20 American KBS or hang clean & jerks 24/16 kg

10 air squats

Part B

2 rounds of:

30 sec per side Pallof press hold

50 ft. per side single side farmer’s carry [KB, DB, Farmer’s handle] AHAP

30 sec plate truck driver