Warm up

6 min AMRAP:

6 per side DB renegade rows

6 cal ski erg

6 per side DB floor 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 65%

5 reps at 72.5%

4 reps at 82.5%

Interval conditioning (22 min incl. rest)

2 rounds of:

2 min AMRAP: 200m/160m ski, 5 hang snatches 115/75 lbs

2 min AMRAP: 15/12 cal assault bike, 7 thrusters 115/75 lbs

2 min AMRAP: 200m/160m row, 9 deadlifts 115/75 lbs

— Rest 2 min between each AMRAP. Perform all the 3 separate AMRAPs first, then go for a second round on each.

EVF360

Part A

16 min to complete 4 rounds for load and quality

6 per side half kneeling DB presses

100 ft. per side single arm farmers carry

8/arm single DB bench presses

20 alternating KB plank pull throughs

Part B

2 rounds of:

2 min AMRAP: 200m/160m ski, 8 alternating DB hang snatches 50/35 lbs

2 min AMRAP: 15/12 cal assault bike, 8 double DB thrusters 50/35 lbs

2 min AMRAP: 200m/160m row, 8 double DB deadlifts 50/35 lbs

— Rest 2 min between each AMRAP. Perform all the 3 separate AMRAPs first, then go for a second round on each.