Warm up

2 rounds:

10 banded PVC straight arm pull downs

10 alternating scales

10 double KB front rack lunges (moderate weight)

Tempo deadlift

3×8 at 70-75%

31X1 tempo

Front rack box step ups

2×8 per leg

Conditioning

5 rounds for time:

9 double DB hang power clean and jerks 50/35 lbs

15 box jumps

–rest 30 sec between each round

Time cap: 15 min

EVF360

Part A

4 rounds for load and quality:

10 double KB RDL AHAP

20 KB gorilla rows (10/arm)

100 ft. per side DB/KB offset waiter’s carry (1 front rack, 1 overhead)

Part B

5 rounds for time:

9 double DB hang power clean and jerks 50/35 lbs

15 box jumps

–rest 30 sec between each round

Time cap: 15 min