Warm up

2 rounds:
30s ski erg sprints
10 kip swings
5/side single arm DB thrusters
30s row sprint

Upper body strength

20 min to perform 5 sets of:
10 bench presses
5 weighted pullups or strict pullups (or your version of a very challenging set of pullups)

Conditioning

12 min ascending AMRAP:
3-6-9-12-… reps of:
Burpees
Pullups
Shoulder overheads [BB: 115/80 lbs, DB: 2×50/35 lbs]

Note: Continue adding 3 reps to each movement each round until the time is up.

EVF360

Part A
20 min to perform 5 sets of:
10 bench presses
5 weighted pullups or strict pullups (or your version of a very challenging set of pullups)

Part B
12 min ascending AMRAP:
3-6-9-12-… reps of:
Burpees
Pullups
Shoulder overheads [BB: 115/80 lbs, DB: 2×50/35 lbs]

Note: Continue adding 3 reps to each movement each round until the time is up.