Warm up

1 lap around the block

then:

5 empty barbell strict presses

5 empty barbell push presses

5 empty barbell overhead squats

5 empty barbell split jerks

5 empty barbell tall jerks

Olympic lifting – Split jerks

Every 90 sec for 8 rounds:

3 split jerks, increasing

Interval conditioning

6 min AMREPs:

25 Toes-to-bar

25 Dumbbell S2OH 50/35 lbs

Max rep row calories in remaining time

— Rest 3 min —

6 min AMREPs:

25 Cal Row

25 Toes-to-bar

Max rep Dumbbell S2OH 50/35 lbs

— Rest 3 min —

6 min AMREPs:

25 Dumbbell S2OH 50/35 lbs

25 Cal Row

Max rep Toes-to-bar in remaining time

EVF360

Part A

3 rounds for load:

8/arm half kneeling contralateral dumbbell press

3/side dumbbell Turkish getups

100 ft. / side single arm dumbbell overhead carry

Part B

6 min AMREPs:

25 Toes-to-bar

25 Dumbbell S2OH 50/35 lbs

Max rep row calories in remaining time

— Rest 3 min —

6 min AMREPs:

25 Cal Row

25 Toes-to-bar

Max rep Dumbbell S2OH 50/35 lbs

— Rest 3 min —

6 min AMREPs:

25 Dumbbell S2OH 50/35 lbs

25 Cal Row

Max rep Toes-to-bar in remaining time