Warm up

400m run, then 2 rounds of:

10 single KB suitcase deadlifts per side

8 single arm KBS per side

6 single arm KB push presses per side

Strength and bodybuilding

A – Alternating DB bench presses 4×16 (8/side)

B – Turkish getups 4×2 per side AHAP

Conditioning

For time:

60 deadlifts 115/80 lbs

9 bar muscle ups

45 hang power cleans 115/80 lbs

7 bar muscle ups

30 shoulder overheads 115/80 lbs

5 bar muscle ups

Time cap: 17 min

Goal: <13 min

EVF360

Part A

A – Alternating DB bench presses 4×16 (8/side)

B – Turkish getups 4×2 per side AHAP

Part B

10 rounds for time:

3 double DB thrusters 40/25 lbs

3 burpees over the DB

10/8 cal row

Time cap: 17 min