Warm up

3 rounds:

5 inch worms with push up

20 plank shoulder taps

5 per arm half kneeling bottom up KB presses

Shoulder and push presses

Shoulder press: 5×3 at 80%

Push press: 5×3 at 80%

Long conditioning

Every 5 min for 4 rounds, each for time:

400m run

20 box jumps 24/20 in

10 push presses at 60% of 1RM of strict shoulder press

5 shoulder presses at 60% of 1RM of strict shoulder press

— rest the remainder of the interval

Score: slowest round

EVF360

Part A

4 rounds for load:

10 standing DB presses

20 KB seesaw upright rows (10 per side)

10 per side KB Turkish situps

Time cap: 16 min

Part B

Every 5 min for 4 rounds, each for time:

400m run

20 box jumps 24/20 in

10 double DB push presses 50/35 lbs

5 double DB shoulder presses 50/35 lbs

— rest the remainder of the interval

Score: slowest round