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

4×12 – find a challenging set of 12 for the day

Accessory: 4×50 ft. per side bottom up KB front carry

Conditioning

Open 16.3

7 min AMRAP:

10 Power Snatches 75/55 lbs

3 bar muscle ups

Scaling: 5 jumping chest to bar pullups.

Power snatches should be light enough to cycle sets larger than 5 reps throughout.

Goal: 6 rounds

EVF360

Part A

Every 3:30 min for 5 rounds, each for time:

20 alternating jumping lunges (DBs held farmer’s style optional)

20 KB Russian twists 24/16 kg

20 KB overhead lunges 24/16 kg [10 per arm]

20 KB plank pull throughs 24/16 kg

Part B

8 min AMRAP:

8 alternating DB snatches 50/35 lbs

8 pullups

Core 360

Alternating tabata #1

Cross body V-ups

Ring plank hold

— rest 1 min, then:

Alternating tabata #2

Plank shoulder taps on a stability ball

DB goblet hold good mornings

— rest 1 min, then:

Alternating tabata #3

Hanging knee raises

Double KB front rack march steps

— rest 1 min, then:

Alternating tabata #4

Half Turkish situps (2 rounds per side)

Supermen