Warm up

2 rounds of:

15 Band Pull Aparts

15 Row Calories

10 Wall Balls

10 straight arms plate raises

Strength

Every 2 min for 3 rounds, for load and quality, rotating through:

2 Turkish getups per side AHAP

10 Bulgarian split squats per leg (DB held farmer’s style)

8 bench presses

Conditioning

5 rounds for time:

12 wall balls 20/14 lbs

6 power snatches 95/65 lbs

Time cap: 9 min

EVF360

Part A

Every 2 min for 3 rounds, for load and quality, rotating through:

2 Turkish getups per side AHAP

10 Bulgarian split squats per leg (DB held farmer’s style)

8 DB bench presses

Part B

For time:

21-15-9 reps of:

Wall balls 20/14 lbs

American KBS 24/16 kg

** 400m run after each round, including the last one.

Time cap: 13 min