Warm up

6 min AMRAP:

10 band pullaparts

10 band passthroughs

5 per side bottom up KB half kneeling presses

5 per side KB push presses

Bench press

10 min to work up to a heavy bench press for the day (Do not max out!) – ~90%

Then, 8 min to perform the following 3 sets:

6 reps at 60%

5 reps at 70%

4 reps at 80%

Interval conditioning

3 rounds of 3 min AMReps:

12 alternating DB snatches 50/35 lbs

10 burpees over the bar

10 power cleans 135/95 lbs

Max cal row in the remaining time

— rest 3 min between rounds

EVF360

Part A

4 rounds of 3 min AMReps:

12 alternating DB snatches 50/35 lbs

10 burpees over the bar

10 double DB power cleans 50/35 lbs

Max cal row in the remaining time

— rest 3 min between rounds

Part B

16 min alternating EMOM:

8 double DB bench presses

12 alternating barbell floor wipers

8 DB Da vinci raises

4 DB Turkish situps per side