Warm up

6 min AMRAP:

10 PVC passthroughs

10 alternating single KB overhead lunge steps

10 bootstrappers

10 BB behind the neck snatch grip push jerks

Overhead squat

3×18 – find a challenging set of 18 for the day

Accessory: 3×100 ft. per side DB overhead offset carry (1 DB overhead, 1 DB on front rack)

Conditioning

For time:

10-8-6-4-2-4-6-8-10

Wall balls 20/14 lbs

Handstand pushups

Time cap: 9 min

Scaling: hand release pushups or pike pushups

EVF360

Part A

4 min EMOM:

10 plate ground to overheads 45/35 lbs

straight into, 4 min EMOM:

50 ft. burpee broad jumps

straight into, 4 min EMOM:

12/10 cal row

straight into, 4 min EMOM:

15 weighted situps

Part B

10 rounds for time:

5 pullups

10 pushups

10 wall balls 20/14 lbs

Time cap: 16 min

Core 360

Alternating tabata #1

Ring plank hold

Mountain climbers

— rest 1 min, then:

Alternating tabata #2

Copenhagen plank (alternate sides, 2 intervals on each)

Bicycle crunches

— rest 1 min, then:

Alternating tabata #3

Hold glute bridge on foam roller

Plate V-ups

— rest 1 min, then:

Alternating tabata #4

Rower pike up

Plate truck driver