Warm up

3 rounds:

10 plate squat with press out

10 single leg V-ups

10 KB overhead lunges

Strength

Shoulder press: 3×5 at 50%

Push press: 3×5 at 50%

Long conditioning

21 min AMRAP:

14 toes to bars

14 box jumps 24/20 in

14 wall balls 20/14 lbs, 10/9 ft.

42 double unders

Goal: 3 min per round

EVF360

Part A

Every 7 min for 3 rounds:

400m run

30 double unders

20 double DB front squats 50/35 lbs

10 double DB push presses 50/35 lbs

Part B

3 rounds for load and quality:

10 strict Toes-to-bars

20 double KB seesaws presses

10 bird dog rows per side