Warm up

6 min AMRAP:

6 right arm KB overhead lunges

6 right arm single KB thrusters

6 left arm KB overhead lunges

6 left arm single KB thrusters

6 KB goblet good mornings

Barbell cycling and conditioning

Every 3 min for 6 rounds:

300m/250m row/ski

Round 1: 5 power snatches at 50% of 1RM

Round 2: 4 power snatches at 60% of 1RM

Round 3: 3 power snatches at 70% of 1RM

Round 4: 2 power snatches at 80% of 1RM

Round 5: 1 power snatches at 90% of 1RM

Round 6: 1 power snatch at 90%+

Bench press

5×2 at 87.5% of you max from the prior weeks

Compare to 2/24/2022

Time cap: 14 min

EVF360

Part A

Every 3 min for 6 rounds:

300m/250m row/ski

Round 1 & 2: 10 double DB renegade rows 50/35 lbs

Round 3 & 4: 10 double DB clean and jerks 50/35 lbs

Round 5 & 6: 10 double DB snatches 50/35 lbs

Part B

12 min AMRAP:

3 wall walks

15 American KBS 24/16 kg

30 double unders