Warm up

2 rounds:

10 alternating single dumbbell overhead lunges

10 alternating single arm dumbbell high pulls

5/arm dumbbell Z-presses

10 squat thrusts

Split jerks

Split jerk –  5×5 at 60%

Time cap: 14 min

“Sprint” conditioning

For time:

15-10-5

Hang power cleans 95/65 lbs

Burpees

— rest 2 min

Then: 15-10-5

Push presses 95/65 lbs

Box jumps 24/20 in

Time cap: 13 min including rest

Note: the weight should allow you to keep ALL sets unbroken

EVF360

Part A

4 min EMOM:

10 double DB Z-presses

straight into, 4 min EMOM:

100 ft. burpee broad jumps

straight into, 4 min EMOM:

12/10 cal row

straight into, 4 min EMOM:

15 weighted situps

Part B

For time:

15-10-5

Double DB hang power cleans 50/35 lbs

Burpees

— rest 2 min

Then: 15-10-5

Double DB push presses 50/35 lbs

Box jumps 24/20 in

Time cap: 13 min including rest