Warm up

3 rounds:

5 PVC Cuban presses

5/side thoracic extensions

10 alternating plank extensions

5 snatch balances

Overhead squat

3×16 – find a challenging set of 16 for the day

Accessory: 3×100 ft. per side of single KB banded overhead carry

Conditioning

For time:

21 burpees over bar

21 overhead squats 95/65 lbs

21 toes to bars

18 burpees over bar

18 overhead squats 115/75 lbs

18 toes to bars

15 burpees over bar

15 overhead squats 135/95 lbs

15 toes to bars

Time cap: 17 min

Goal: 11-13 min

EVF360

Part A

16 min alternating EMOM:

100 ft. double DB overhead carry

10 KB goblet hold good mornings

3 wall walks

6 single KB overhead squats per arm

Note: prioritize form over load.

Part B

For time:

21-18-15-12-9-6-3

Burpees

Single DB overhead lunges 50/35 lbs (swicth arm as desired)

V-ups

Time cap: 18 min

Core 360

Part A – 4 min alternating EMOM:

40 mountain climbers (20/leg)

20 sec per side Pallof presses in squat

— rest 1 min

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

5 supermen

Max ring plank hold

— rest 1 min

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

5 single KB bent over row per side

10 alternating plank shoulder taps

— rest 1 min

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

3 Turkish situps per side

Max V-ups in the remaining time of each minute