Warm up

2 rounds of:
15 Band Pull Aparts
15 Row Calories
10 Wall Balls
10 Gymnastics Kips

Bodybuildling upper body strength

4 supersets:
A1. 8 weighted ring rows (plate on chest), increasing.
A2. Max effort DB pullover (load should allow for 10+ reps on the first round

rest around 90 sec before starting another superset

Conditioning

For time:
Row 1000m/800m
— Rest 1 min
30 front squats 135/95 lbs (from the ground)
— Rest 1 min
20 snatches 135/95 lbs

Time cap: 18 min

EVF360

Part A
4 supersets:
A1. 8 weighted ring rows (plate on chest), increasing.
A2. Max effort DB pullover (load should allow for 10+ reps on the first round

rest around 90 sec before starting another superset

Part B
For time:
Row 1000m/800m
— Rest 1 min
30 double DB front squats 50/35 lbs
— Rest 1 min
60 alternating DB snatches 50/35 lbs

Time cap: 16 min