Warm up

3 rounds:

10 no-push-up burpees

10 scap pushups / scap HSPU

10 banded face pulls

Time cap 7 min

Push press

3×5 at 40% of 1RM C&J

Split jerk

5 at 40%

5 at 50%

5 at 60%

Conditioning

3 rounds for time:

15 sumo deadlifts high pulls 95/65 lbs

15 power cleans 95/65 lbs

15 back squats 95/65 lbs

Time cap: 15 min

EVF360

Part A

5 rounds for load:

8 DB pull overs

8 DB Z-presses

16 alternating DB renegade rows (8 per side)

32 bicycle crunches

Time cap: 18 min

Part B

3 rounds for time:

15 American KBS 24/16 kg

30 KB goblet hold lunges 24/16 kg

15 KB goblet squats 24/16 kg

Time cap: 15 min