Warm up

4 rounds:
30 sec bar hang
30 double unders
10 scap pull-ups
10 plank transitions

Bodybuildling upper body strength

3 rounds of:
10 weighted hanging knee raises
10 weighted ring rows
10 double DB overhead triceps extensions

Aerobic capacity

4 x 4 min AMRAP, resting 2 min between AMRAPs:
Run 200m
7 push presses 135/95 lbs
7 burpees
7 push presses 135/95 lbs
— continue where you left off each time

EVF360

Part A
3 rounds of:
10 weighted hanging knee raises
10 weighted ring rows
10 double DB overhead triceps extensions

Part B
4 x 4 min AMRAP, resting 2 min between AMRAPs:
Run 200m
7 double dumbbells push presses 50/35 lbs
7 burpees
7 double dumbbells push presses 50/35 lbs
— continue where you left off each time