Warm up

6 min AMRAP:

5/side thoracic extensions

10 alternating plank shoulder taps

5 KB goblet squats good mornings

Strength and bodybuilding

A – Bent over double DB row 4×10

B – Seated alternating DB curls 4×16

C – Plank extension hold 2x30sec per side

Conditioning

For time:

50/40 cal row

40 Russian KBS 24/16 kg

30 hang power cleans 75/55 lbs

20 box jumps 24/20 in

10 strict pullups

20 box jumps 24/20 in

30 hang power cleans 75/55 lbs

40 Russian KBS 24/16 kg

50/40 cal row

Time cap: 20 min

EVF360

Part A

A – Bent over double DB row 4×10

B – Seated alternating DB curls 4×16

C – Plank extension hold 2x30sec per side

Part B

For time:

50/40 cal row

40 Russian KBS 24/16 kg

30 alternating single DB hang power cleans 50/35 lbs

20 box jumps 24/20 in

10 strict pullups

20 box jumps 24/20 in

30 alternating single DB hang power cleans 50/35 lbs

40 Russian KBS 24/16 kg

50/40 cal row

Time cap: 20 min