Warm up

7 min AMRAP:

5 shuttle runs (25ft. out and back)

5/side single dumbbell power cleans

5/arm single dumbbell push press

Strength

Every 4 min for 4 rounds:

16 alternating KB goblet hold box step ups 24/16 kg

12 alternating DB renegade rows 50/35 lbs

8 meters broad jumps (26 ft.)

Conditioning

4 rounds for time:

20/16 cal row

15 burpees over bar

10 power cleans 95/65 lbs

— rest 1 min between rounds

Time cap: 16 min

EVF360

Part A

Every 4 min for 4 rounds:

16 alternating KB goblet hold box step ups 24/16 kg

12 alternating DB renegade rows 50/35 lbs

8 meters broad jumps (26 ft.)

Part B

4 rounds for time:

20/16 cal row

15 burpees over DBs

10 double DB power cleans 35/25 lbs

— rest 1 min between rounds

Time cap: 16 min