Warm up

2 rounds:

10 plate halo each way

10 plate overhead squats

10 plate squats with press out

10 plate ground to overheads

Touch-n-go snatch

5×5 – 60-70%

Snatch high pulls

3×5 – 90%

Conditioning

Intervals 2-2-2-3

Each interval, complete:

7-5-3 reps of:

Chest to bar pullups

Lateral burpees over the bar

Then, in the remaining time of each interval, max rep overhead squats at 135/95 lbs

— rest 1 min between intervals

Scaling: Scale to chin over bar pull ups or ring rows. You should have 20-30 sec to complete overhead squats in the first 3 intervals, then 1’15” in the fourth interval. Adjust the volume down to 6-4-2 if needed. Load for the overhead squat should be no heavier than 70% of snatch 1RM

EVF360

Part A

4 rounds for load and quality:

30 flutter kicks holding a KB overhead

20 alternating KB gorilla rows

5 DB/KB windmills per side

2 KB Turkish getups per side

Time cap: 15 min

Part B

4 min alternating EMOM (each calorie target is considered as one station):

18/15 cal row

15/12 cal row

12/10 cal row

9/7 cal row

Then, 4 min alternating EMOM (each calorie target is considered as one station):

18/15 cal ski

15/12 cal ski

12/10 cal ski

9/7 cal ski

Then, 4 min alternating EMOM (each calorie target is considered as one station):

18/15 cal bike (Assault or Erg)

15/12 cal bike (Assault or Erg)

12/10 cal bike (Assault or Erg)

9/7 cal bike (Assault or Erg)

Then, 4 min alternating EMOM (each calorie target is considered as one station):

15 burpees

12 burpee

9 burpees

6 burpees

Note: The order in which you complete the 4min EMOM does not matter, but you must complete the 18-15-12-9 rep scheme before moving to a new movement.