Warm up

3 rounds per side:

5 single arm DB swings

5 single arm DB hang power snatches

5 single arm DB overhead squats

Time cap: 7 min

Conditioning

4 rounds of 3 min AMRAP:

5 Power Snatches 115/75 lbs

10 Box Jumps 24/20 in

15 pushups

— Rest 1 min between each cycle.

For each cycle, restart the AMRAP

Bench press

Take 15 min to work up to a heavy single for the day.

Cool down

Pick one option:

60/48 cal row

60/48 cal ski

800m run

EVF360

Part A

4 rounds of 3 min AMRAP:

5 KB snatches per arm 24/16 kg

10 Box Jumps 24/20 in

10 pushups

— Rest 1 min between each cycle.

For each cycle, restart the AMRAP

Part B

5 rounds for time:

500m/400m row

15 double DB floor presses 50/35 lbs

Time cap: 22 min