Warm up

3 rounds:

7/side single arm KBS

7 empty BB push presses

7 wall facing squats

Clean & Jerk

In 15 min, find a 3 rep max clean & jerk

Note: you can drop and reset between reps, but no more than 15-20 sec transition. Compare to your result on 10/16

Aerobic capacity

Every 4 min for 5 rounds:

50 double unders

10 alternating single DB devil presses 50/35 lbs

10 single DB box step ups 50/35 lbs, 24/20 in

10 single DB thrusters 50/35 lbs

EVF360

Part A

16 alternating EMOM

12 bent over DB rows

10 V-ups + 10 supermen

12/9 cal ski

10 renagade DB rows (5/side)

Part B

Every 4 min for 5 rounds:

50 double unders

10 alternating single DB devil presses 50/35 lbs

10 single DB box step ups 50/35 lbs, 24/20 in

10 single DB thrusters 50/35 lbs