Warm up

2 rounds:

5 high box step ups per side

5 wall facing squats

5 pronated snow angels

5 inch worms with push-up

Overhead squat

5×10 – find a challenging set of 10 for the day

Accessory: 5×1 KB Turkish get ups per side AHAP

Conditioning

For time:

20-15-10-5 reps of:

Hang power snatches 75/55 lbs

Overhead squats 75/55 lbs

Box jumps 24/20 in

Time cap: 13 min

Scaling: All movements are aimed to be completed each round in 2 sets or unbroken. Prioritize the range of motion on the overhead squat, place a wall ball or block between your feet to touch on each squat.

EVF360

Part A

4 rounds for load and quality:

10 dumbbell Yates row

3 Turkish getups per side

10/ arm single KB overhead box step ups (light – alternate legs each step)

Part B

For time:

30-20-10 reps of:

Single KB snatches 20/12 kg

Wall balls 20/14 lbs

Box jumps 24/20 in

Time cap: 13 min

Scaling: All movements are aimed to be completed each round in 2 sets or unbroken. Prioritize the range of motion on the overhead squat, place a wall ball or block between your feet to touch on each squat.

Core 360

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

5 hollow rocks with a plate in hand

5 right / 5 left single DB suitcase deadlifts

— rest 1 min

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

5 cal ski

20 bicycle crunches

— rest 1 min

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

5 DB woodchops per side

10 DB Russian twists

— rest 1 min

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

5 V-ups

Max plank hold with forearms on foam roller for the remainder of each minute