Warm up

6 min AMRAP:

8/6 cal row

10 air squats

12 alternating single leg V-ups

Midline strength

3 rounds for load and quality:

2 Turkish getups per side

10 strict toes to bar

10 kang squats

Time cap: 14 min

Conditioning

Every 4 min, for 5 rounds, each for time:

10 toes to bar

20 wall balls 20/14 lbs

30 double unders

3 squat snatches at 80%

EVF360

Part A

Every 4 min, for 5 rounds, each for time:

10 toes to bar / hanging knee raises

20 wall balls 20/14 lbs

30 double unders

4/arm KB snatches 24/16 kg

Part B

12 min AMRAP:

10 plate situps 25/15 lbs

20 plate Russian twists 25/15 lbs

30 plate overhead lunges 25/15 lbs