Warm up

3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10 emtpy BB thrusters

Clean & Jerk

Every 90 sec for 8 rounds:

2 clean and jerks at 80% or 1RM

Note: drop and reset between reps

Aerobic capacity

Every 6 min for 4 rounds, each for time:

24/20 cal row

12 burpees box jumps over 24/20 in

12 ring dips / pushups

24/20 cal row

— rest the remainder of the interval

EVF360

Part A

Every 3 min for 4 rounds:

20 wall balls 20/14 lbs

15 ab-mat situps

10 air squats

Part B

Every 6 min for 4 rounds, each for time:

24/20 cal row

12 burpees box jumps over 24/20 in

12 ring dips / pushups

24/20 cal row

— rest the remainder of the interval