Warm up

6 min alternating EMOM:

15 empty barbell push presses

10/8 cal ski

10 wall facing squats

Shoulder press

5 at 75%, 5 at 80%, 4 at 82.5%, 3 at 85%, 2 at 92.5%

Split jerk

From the ground, Every 2 min for 5 rounds (10 min), 4 split jerks, starting at 70% and building

Conditioning

2 rounds for time:

5 devil presses 50/35 lbs

20 hang power cleans 95/65 lbs

40 shoulder to overheads 95/65 lbs

Time cap: 14 min

EVF360

Part A

4-5 rounds for quality and load:

10 seated DB presses

10 weighted hanging knee raises

10 seated med ball throws for height

100 ft. per side single KB waiter’s carry

Time cap: 18 min

Note: For the seated med ball throws, place a bench or box close to a wall, and throw the med ball as high against a wall as you can as if you were doing wall balls. This suppresses the leg power.

Part B

5 rounds for time:

30 double unders

15 double DB shoulder to overheads 50/35 lbs

10 Double DB power cleans 50/35 lbs

— Rest 1 min between rounds

Time cap: 16 min