Warm up

With a light KB, 2 rounds of:

5 KB halo each way

5 single arm KB swings per side

5 single KB thrusters per side

5 single KB sotts presses per side

Snatch

5 min EMOM:

1 power snatch + 1 overhead squat at 60-65%

5 min EMOM:

1 power snatch + 1 hang snatch at 70-75%

5 min EMOM:

1 snatch at 75-80%

Pre-open WOD “Flush”

The goal with this part is to move as fast as you can while breathing only through your nose:

Every 90 sec for 3 rounds, rotating through (18 min):

ski for calories

bike for calories (assault or Erg)

row for calories

single DB devil presses 50/35 lbs

EVF360

Part A

Every 90 sec for 3 rounds, rotating through (18 min):

ski for calories

bike for calories (assault or Erg)

row for calories

single DB devil presses 50/35 lbs

Part B

14 min alternating EMOM:

Odd: 4 double DB deadlifts 50/35 lbs + 4 push-ups + 4 box jumps 24/20 in

Even: 5 burpees+ 10 wall balls 20/14 lbs