Warm up

3 rounds:

5 per side banded monster walk

5 tall squat cleans (1st rd pvc, then empty BB)

5 jumping squats

5 empty BB thrusters

Strength

In 12 min, perform 5 sets of the following, increasing to a max weight for the day:

1 squat clean + 2 hang squat cleans

You should be able to beat your weight from 7/1

Interval conditioning

Every 3 mins for 6 rounds, each round for time:

50 double unders

12 alternating dumbbell snatches 50/35 lbs

3 bear complexes X lbs **

— Rest the remainder of the interval

Barbell weights increase each round:

Men: 95, 105, 115, 125, 135, 145 lbs

Women: 65, 70, 75, 85, 95, 100 lbs

1 bear complex: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press

Scaling options: if no double unders, perform 30 lateral hops over the dumbbell

For bear complex, the max weights should be around your 3RM push press. Work the other weights backwards from there to have small increases throughout the 6 rounds

EVF360

Indoor

A) 5 rounds for time:

100 ft right arm KB carry 32/24kg

100 ft left arm KB carry 32/24kg

20 V-ups or 12 toes to bar

50 ft burpees broad jumps

Time cap: 15min

B) 4x 3 min AMRAP, 2min rest between:

10 American KBS 24/16 kg

5/arm single arm KB overhead squats 24/16kg

30 double unders or 50 single unders

** pick up where you left off each cycle

Outdoor

A) 5 rounds for time:

100 ft right arm KB carry 32/24kg

100 ft left arm KB carry 32/24kg

20 V-ups

50 ft burpees broad jumps

Time cap: 15min

B) 4x 3 min AMRAP, 2min rest between:

10 American KBS 24/16 kg

5/arm single arm KB overhead squats 24/16kg

30 double unders or 50 single unders

** pick up where you left off each cycle