Warm up

3 rounds (5 min cap):

10 banded good mornings

10 Russian KBS

10 jumping lunges

Back squat

Back squat – 8×2 at 84%

Accessory: 2 box drop jumps for height after each set of back squat

Intervals

Every 3 min for 4 rounds, each round for time:

200m run

4 wall facing handstand pushups

4 hang squat cleans 135/95 lbs

8 pullups

Scaling: use a scaling option of handstand push that you can keep unbroken (pike pushups, pushups, kipping HSPU, strict HSPU).

All sets each rounds must be unbroken.

Sub for run is 15/12 cal row.

EVF360

Part A

4 rounds for time:

40 overhead plate lunge steps 25/15 lbs

30 situps

50 ft. broad jumps

10 double DB burpee deadlifts 50/35 lbs

Time cap: 19 min

Part B

Every 3 min for 4 rounds, each round for time:

200m run

8 handstand pushup or 8 pushups

8 KB goblet squats 32/24 kg

8 pullups

Core 360

4 rounds for max rep, working as 40 sec work, 20 sec rest, and rotating through (20 min total):

Bench Knee Raise

15 sec per side Copenhagen plank

20s R/ 20s L Half Turkish situps

Single KB suitcase deadlifts (20 sec per side)

Side Plank knee to elbow crunches