Warm up

One time through:

25 glute bridges

50 mountain climbers

25 alternating plank shoulder taps

5 wall walks

25 jumping jacks

Midline strength

3 rounds for load and quality:

8 Turkish situps per side

10 strict toes to bar

30 sec per arm single arm plank

Time cap: 15 min

Conditioning

22 min AMRAP:

22 double unders

11 American KBS 32/24 kg

1-2-3-4…. hang power snatches 95/65 lbs

*** hang power snatches increase by 1 rep each round

EVF360

Part A

3 rounds for load and quality:

8 Turkish situps per side

10 strict toes to bar

30 sec per arm single arm plank

Part B

Every 5 min for 25 min (complete for time the work in each interval):

From 0’00” to 5’00”: row 1,000/800m

From 5’00” to 10’00”: 100 DUs + 75 situps

From 10’00” to 15’00”: 3 rounds of: 10 Right arm KB suitcase deadlifts 32/24 kg, 10 Left arm KB suitcase deadlifts 32/24 kg, 15 American KBS 32/24 kg

From 15’00” to 20’00”: 100 DUs + 75 situps

From 20’00” to 25’00”: row 1,000/800m