Warm up

6 min AMRAP:

6 alternating high box step ups 30/24 in

6 KB goblet hold good morning

6 per side bent over single arm KB rows

Tempo deadlift and broad jumps

Deadlifts at tempo 53X1 – 5×5 reps at 65%

Immediately after each set of deadlift, perform a max distance attempt in 3 broad jumps (5 attempts total)

Note: the tempo is 5 seconds on the way down, 3 seconds on the way up!

Perform your broad jumps between your sets

Intervals

15 min alternating EMOM:

3 wall walks

12 alternating DB snatches 50/35 lbs

15 box jumps over 24/20 in

EVF360

Part A

18 min AMRAP:

16 double DB deadlifts 50/35 lbs

16 single DB box steps over 24/20 in, 50/35 lbs

40 double unders

4 DB Turkish getups 50/35 lbs (2 per side)

Goal: 3+ rounds

Part B

15 min alternating EMOM:

3 wall walks

10 high box jumps 30/24 in

20 KB gorilla rows

Core 360

Part A – 4 min EMOM (both movements completed within each minute):

20 mountain climbers (10/leg)

5 right + 5 left side plank knee to elbow crunches

— rest 1 min

Part B – 4 min EMOM (both movements completed within each minute):

8 alternating single arm no pushup burpees

5 supermen

— rest 1 min

Part C – 4 min EMOM (both movements completed within each minute):

5 DB woodchops per side

10 alternating plank shoulder taps

— rest 1 min

Part D – 4 min EMOM (both movements completed within each minute):

5 V-ups

Max hollow hold in the remaining time of each minute