Warm up

3 rounds

10 banded good mornings

10 glute bridges

10 yoga pushups

Time cap: 7 min

Strength and bodybuilding

20 min to perform the following (break up as you wish):

Bench Press 10-8-6-4-2

Single leg RDL 3×8 per side

Weighted hanging knee raises 3×8

Conditioning

Every 3 min for 4 rounds:

Buy-in: 5 wall walks

Then in the remaining time, AMRAP:

3 deadlifts

3 cleans

3 jerks

— rest 1 min between rounds

Load: 70% of 1RM C&J

EVF360

Part A

20 min to perform the following (break up as you wish):

Bench Press 10-8-6-4-2 (DB or barbell as you wish)

Single leg RDL 3×8 per side

Weighted hanging knee raises 3×8

Part B

For time:

1,000m/800m row

50 alternating DB snatches 50/35 lbs

30 burpee pullups

Time cap: 15 min