Warm up

Run 400m, then:

50 ft. bear crawl

50 ft. spiderman crawl

50 ft. duck walk

50 ft. bunny hops

Olympic lifting – Clean cycling

Part A

Every 90 sec for 10 rounds:

1 power clean + 1 hang power clean + 1 hang squat clean

Build up to around 80%, starting ~65% of your 1RM

Part B

Clean pulls

5×5 @ 80%

focus on speed

Metcon

AMRAP 8 mins:

10 lateral bar burpees

8 Toes-to-bars

6 Thrusters, 95/65 lbs

Scaling options: V-ups instead of T2B

EVF360

Part A

For time

100/80 cal row

100 box jumps 24/20 in

100 Russian KBS 32/24 kg

100 V-ups

100 Double unders

Time cap: 28 mins

Part B

3 rounds for max reps:

1 set of dumbbell bench presses 50/35 lbs

1 set of pull-ups

rest as needed between rounds