Warm up

2 rounds of:

200m run

15 down-ups / no-pushup burpees

Then, 2 rounds of:

10 PVC passthroughs

5 muscle snatches

5 snatch balances

Olympic lifting

10 min EMOM:

2 snatches at 70-75%

“Move well” EMOM

16 min alternating EMOM:

200m run

10 single KB suitcase deadlifts per side 24/16 kg

12/10 cal ski

3 wall walks

EVF360

Part A

Not for time, building up on weight throughout – 20 min to complete 4 rounds of the following:

2 Turkish getups per side – work up to a challenging weight for the day

50 ft. broad jump in as few jumps as possible

16 alternating DB renegade rows

30 sec assault bike sprint

Part B

16 min alternating EMOM:

200m run

10 single KB suitcase deadlifts per side 24/16 kg

12/10 cal ski

3 wall walks

Core 360

4 rounds for max rep, working as 40 sec work, 20 sec rest, and rotating through (20 min total):

Single DB bench presses (20 sec on each arm)

Plate V-ups

DB plank pull throughs

Alternating single arm no pushup burpee

Hanging knee raises (weight optional)