Warm up

3 rounds:

5 Cossack squats per leg

5 thoracic extensions per arm

5 alternating single arm devil presses

Strength

3×10 barbell Bulgarian split squats

superset with:

3×3 weighted pullups

Aerobic capacity

21 min alternating EMOM:

15/12 cal row

50 double unders

20 Russian KBS 32/24 kg

EVF360

Part A

3 rounds of 3 min AMRAP, resting 2 min between:

10/8 Cal Row

10 Box Jump Over (24/20)

10 Air Squats

Pick up where you left off

Part B

4 min EMOM:

15 dumbbell floor presses

— Rest 1 min

4 min EMOM:

3 wall walks

— Rest 1 min

4 min EMOM:

15 wall balls

— Rest 1 min

4 min EMOM:

15 KBS