Warm up

3 rounds, 30 secs on, 30 secs rest:

Plate ground to overhead

Burpees to plate

Alternating groiners

Olympic lifting – Split jerks

5 sets of:

1 front squat + 2 split jerks

Work up to a heavy set, using last week’s weight as benchmark

Time cap: 14 min

Metcon

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

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

Part B

3 rounds for time:

500m/400m row

10 pull ups

10 pushups

10 situps

Time cap: 13 min