Warm up

2 rounds:

5/arm single KB suitcase deadlifts

5/arm single KB swings

5/arm KB push presses

5/arm KB sotts presses

Overhead squat

4×14 – find a challenging set of 14 for the day

Aim to maintain the same weight as last week.

Accessory: 4 each way of pike handstand walk around the box

Conditioning

Open 14.5/16.5

For time: 21-18-15-12-9-6-3 reps of:

Thrusters 95/65 lbs

Bar facing burpees

Time cap: 20 min

EVF360

Part A

Within a 16 min window, 4 rounds for quality:

30 plate overhead lunge steps

5 KB Turkish situps per side

10 plate bent over Y raises with 1 sec pause

20 alternating single leg V-ups

Part B

For time: 21-18-15-12-9-6-3 reps of:

Double DB thrusters 50/35 lbs

Burpees over DBs

Time cap: 20 min

Core 360

18 min alternating EMOM:

Max bicycle crunches

8-10 strict toes to bars / strict hanging knee raises

10 per side single DB suitcase deadlifts

20 sec per side Copenhagen plank

8 lateral med ball tosses per side

10/8 cal ski erg