Warm up

Row 500m, then

3 rounds of:

10 empty BB power snatches

5 yoga pushups

Bench  Press

5×5 at 75%

Overhead squat

3×5 at 85% of 1RM snatch

Conditioning

For time, 21-18-15-12-9-6-3 reps of:

Hang power snatches 75/55 lbs

Wall balls 20/14 lbs

Time cap: 14 min

EVF360

Part A

3 rounds for load and quality:

20 goblet lunges (10/leg)

300m row in as few strokes as possible

10 KB windmills (5 per side)

20 alternating DB plank pull throughs

Part B

18 min alternating EMOM (3 rounds):

8 strict pullups / strict banded pullups

12 kettlebell snatches (6/arm) 24/16 kg

12 alternating single DB thrusters 50/35 lbs

12 kettlebell snatches (6/arm)

12/10 cal ski

12 V-ups