Warm up

2 rounds:
10/leg KB goblet forward lunges
20 supinated bent over BB rows (palms up)
5 tall split jerks

Split jerks

10×2
Perform some heavy doubles while maintaining good mechanics

Conditioning

4 min AMRAP:
7 squat cleans 95/65 lbs
20 double unders
— rest 2 min
4 min AMRAP:
5 squat cleans 115/80 lbs
20 double unders
— rest 2 min
4 min AMRAP:
3 squat cleans 135/95 lbs
20 double unders

Goal: 3+ rounds each AMRAP

EVF360

Part A
For time:
3 rounds of:
15/12 cal row
15 box jumps over 24/20 in
— then 3 rounds of:
200m run
20 American KBS 24/16 kg
— then:
45/36 cal row
45 box jumps over 24/20 in
600m run
45 American KBS 24/16 kg

Time cap: 24 min
Part B
3 rounds for load and quality:
10/side single arm DB Z-press
20 KB Russian twists