Warm up

2 rounds:

10 alternating box step ups

10/arm single arm KBS

5 per arm single KB floor presses

Strength

Deadlift

5 reps at 40%

5 reps at 50%

5 reps at 60%

Bench press

5 reps at 40%

5 reps at 50%

5 reps at 60%

Conditioning

For time:

400m run

30/24 cal row

20 toes-to-bars

10 single DB devil presses per arm 50/35 lbs (20 total)

20 toes-to-bars

30/24 cal row

400m run

Time cap: 18 min

EVF360

Part A

16 alternating EMOM:

16 ab mat situps

12 double dumbbells floor presses 50/35 lbs

16 skater steps

8 double dumbbells burpee deadlifts 50/35 lbs

Part B

For time:

400m run

30/24 cal row

20 toes-to-bars

10 single DB devil presses per arm 50/35 lbs (20 total)

20 toes-to-bars

30/24 cal row

400m run

Time cap: 18 min