Warm up

3 rounds:

12 alternating cossack squats (6/leg – hold the rig if necessary)

8 alternating high box step ups

6 barbell good mornings

4 inch worms

Clean

Take 15 min to find a heavy complex of:

1 clean pull + 1 clean + 1 front squat + 1 hang clean

Compare to 5/19

Conditioning

5 rounds for time:

20 American KBS 24/16 kg

10 double DB shoulder to overheads 50/35 lbs

10 pullups

— Rest 1 min between rounds

Time cap: 17 min

EVF360

Part A

For time: 10-20-30

Pull-ups

Double DB hang power cleans 50/35 lbs

Burpees over the DBs

Time cap: 16 min

Part B

Every 2:30 min for 6 rounds, each for time:

250m/200m row

— rest while walking the remainder of the interval

Note: The goal is to maintain a consistent pace of finishing in 55 sec throughout the rounds.