Warm up

6 min AMRAP:

20 band pullaparts

10 groiners

5 hang clusters

Olympic lifting

10 min EMOM:

2 clean and jerks

Focus on the mechanics today, do not exceed 75%

Bench press

5×2 at 85% of you max from the prior weeks

Time cap: 12 min

Conditioning

8 min AMRAP:

4 pullups

6 alternating single arm devil presses 50/35 lbs

8 box jumps overs 24/20 in

EVF360

Part A

8 min AMRAP:

4 pullups

6 alternating single arm devil presses 50/35 lbs

8 box jumps overs 24/20 in

Part B

Every 8 min for 3 rounds, each for time:

30 Russian KBS 32/24 kg

25 KB deadlifts 32/24 kg

20 burpees

15 DB floor presses 50/35 lbs

10 pushups