Warm up

6 min AMRAP:

5/side thoracic extensions

5 KB Turkish situps per side

20 band pullaparts

Bench press

Part A – Bench press

3×5

Part B – DB bench presses

3×10

Interval conditioning

For time, performed as 2 min on, 1 min off:

15 double DB devil presses 50/35 lbs

30 bar muscle ups or 50 chest to bar pullups

45 alternating DB snatches 50/35 lbs

Time cap: 17 min (6 rounds of 2 min)

EVF360

Part A

Every 2:00 for 5 rounds:

10 KB seesaw presses

8 double KB swings

6 double KB front squats

Rest 1:00

Every 2:00 for 5 rounds:

10 DB floor press

8 DB bent over rows

6 double DB clean & jerks

Note: Build up on weight throughout the rounds as long as you can maintain sound mechanics

Part B

4 rounds for time:

10 double DB hang snatches 50/35 lbs

20 DB front rack reverse lunges 50/35 lbs

30 double unders or 60 single unders

Time cap: 15 min

Note: Adjust the weight on the DB so you can complete the hang snatches in 2 sets or less each round