Warm up

6 min AMRAP:

5 inchworm with pushups

5 hang clusters

5 strict presses in split stance

Olympic lifting – Split jerks

Take 15 min to find a new 1RM split jerk

Conditioning

3x4min AMRAP:

10 handstand pushups

6 double DB front squats 50/35 lbs

6 double DB box step overs 50/35 lbs

— rest 2 min between AMRAPs

EVF360

Part A

3 rounds for time:

500m/400m row

15 double DB floor presses 50/35 lbs

15 situps

Time cap: 16 min

Part B

3x4min AMRAP:

10 handstand pushups

6 double DB front squats 50/35 lbs

6 double DB box step overs 50/35 lbs

— rest 2 min between AMRAPs