Warm up

2 rounds:

20 A-Frame toe-touches

5 snow angels

5 per side single KB push presses

5 per side single KB sotts presses

Olympic lifting

10 min EMOM:

2 clean & jerks at 70-75%

Conditioning

16 min AMRAP:

8 toes to bars

10 double KBS 24/16 kg

12 box jumps 24/20 in

Goal: ~2:15 min a round

EVF360

Part A

4 rounds for load and quality:

8 barbell ab rollouts

50 ft. broad jumps in as few jumps as possible

20 alternating DB plank pull throughs

8 per side single DB shoulder press

Part B

16 min AMRAP:

8 toes to bars

10 double KBS 24/16 kg

12 box jumps 24/20 in

Goal: ~2:15 min a round

Core 360

18 min alternating EMOM (3 rounds):

30 double KB front rack march steps

20 sec per side Copenhagen plank

8 Barbell ab rollouts

8 per side reverse lunge with med ball lift

16 V-ups

30 sec max plank shoulder taps on a medicine ball