Warm up

2 rounds:

10 spiderman lunges

10 broad jumps landing in bottom of squat

5/side KB windmills

5/side single KB front squats

Time cap: 7 min

Strength

Every 90 sec for 10 rounds:

1 high hang power clean + 1 low hang power clean + 1 power clean

Keep the weight between 60-75%, this is technique/positional work

Interval conditioning

Every 3 min for 5 rounds, each for time:

250m/200m row

— rest while walking the remainder of the interval

EVF360

Part A

5 rounds for time:

20 wall balls 20/14 lbs

60 double unders

20 Russian KBS 32/24 kg

Time cap: 17 min

Part B

Every 3 min for 5 rounds, each for time:

250m/200m row

— rest while walking the remainder of the interval