Warm up

10 PVC passthroughs, 10 PVC around the world, then:

6 min AMRAP:

6 alternating single DB devil presses

10 jumping squats

14 band pull aparts

Snatch

Every 3 min for 5 rounds:

2 reps of the following complex:

1 power snactch + 1 overhead squat + 1 squat snatch + 1 overhead squat + 1 hang power snatch + 1 overhead squat

Note: start around 65% of your snatch 1RM. You can reset between complexes, but the goal is to complete heach complex unbroken.

Aerobic capacity

For time:

2,001m row

11 abmat situps

11 American KBS 24/16 kg

11 box jumps 24/20 in

11 hand release pushups

11 air squats

11 pullups

11 burpees

11 double KB deadlifts 24/16 kg

11 wall balls

911m run (2 laps around the block)

Time cap: 22 min

EVF360

Part A

16 min alternating EMOM:

12 KB sumo deadlift high pulls 24/16 kg

14 alternating goblet hold jumping lunges 24/16 kg

16 plate ground to overheads 35/25 lbs

18 alternating single leg hanging leg raises

Part B

For time:

2,001m row

11 abmat situps

11 American KBS 24/16 kg

11 box jumps 24/20 in

11 hand release pushups

11 air squats

11 pullups

11 burpees

11 double KB deadlifts 24/16 kg

11 wall balls

911m run (2 laps around the block)

Time cap: 22 min