Warm up

2 rounds:

20 A-Frame toe-touches

5 snow angels

5 per side single KB push presses

5 per side single KB sotts presses

Olympic lifting

10 min EMOM:

2 snatches at 70-75%

“Move well” EMOM

16 min alternating EMOM:

5 shuttle runs

10/8 cal row

10/8 cal ski

10 double KB deadlifts 24/16 kg

EVF360

Part A

16 alternating EMOM:

15 ab mat situps

12 KB snatches 20/12 kg (6 per arm)

9 box jumps 24/20 in

6 double dumbbells burpee deadlifts 50/35 lbs

Part B

16 min alternating EMOM:

5 shuttle runs

10/8 cal row

10/8 cal ski

10 double KB deadlifts 24/16 kg

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 DB suitcase deadlifts

Side Plank knee to elbow crunches