Warm up

400m jog /run, then

2 rounds of:

10 empty barbell clusters (squat clean into a thruster)

5/side empty barbell split stance strict presses (5 with left foot forward, 5 with right foot forward)

20 band pull apart with thumbs pointing up

Strength

20 min EMOM:

1 squat clean & jerk

Start around 60% and increase weight throughout without exceeding 85% of your 1RM

Note: split jerk or push jerk

Row sprint intervals

12 rounds for max calories:

30 secs row sprint

30 secs rest

EVF360

Indoor

Part A

7 min AMRAP:

7 push ups

7 ring rows

28 double unders or 42 single unders

— rest 3min

7 min AMRAP:

7 wall balls 20/14 lbs, 10/9 ft.

7 box jumps 24/20 in

7 cal row

— rest 3min

7 min AMRAP:

14 alternating dumbbell snatches 50/35 lbs

7/arm dumbbell Turkish situps

7 squat thrusts

Part B

4  rounds for quality:

10 cossack squats per leg

20 alternating single leg V-ups

30 plank shoulder taps

Outdoor

Part A

7 min AMRAP:

7 push ups

7/arm dumbbell renegade rows

28 double unders or 42 single unders

— rest 3min

7 min AMRAP:

7/arm single dumbbell thrusters

7 box jumps

7 burpees

— rest 3min

7 min AMRAP:

14 alternating dumbbell snatches 50/35 lbs

7/arm dumbbell Turkish situps

7 squat thrusts

Part B

4  rounds for quality:

10 cossack squats per leg

20 alternating single leg V-ups

30 plank shoulder taps