Warm up

6 min AMRAP:

6 alternating legs high box step ups 30/24 in

6/side single arm KBS

6 each way KB halos in squat

Olympic lifting

10 min EMOM:

2 clean & jerks at 70-75%

“Move well” EMOM

18 min row or ski not exceeding stroke per min limit**:

Every 3 min, starting at 0:00, perform

6 burpee box jumps over 24/20 in

6 ab-mat situps

Max stroke per min:

Row: 25

Ski: 30

EVF360

Part A

5 rounds for load and quality:

6/ side half kneeling bottom up KB presses

20 double DB floorwipers

20 alternating DB plank pull throughs

8 per side DB shoulder external rotation (using knee as an anchor)

Part B

18 min row or ski not exceeding stroke per min limit**:

Every 3 min, starting at 0:00, perform

6 burpee box jumps over 24/20 in

6 ab-mat situps

Max stroke per min:

Row: 25

Ski: 30

Core 360

Part A – 4 min EMOM (both movements completed within each minute):

10 Bicycle crunches

max hold glute bridge on foam roler

— rest 1 min

Part B – 4 min EMOM (both movements completed within each minute):

5 cal ski

5/side Single DB suitcase deadlifts

— rest 1 min

Part C – 4 min EMOM (both movements completed within each minute):

10 DB Russian twists

5 per side Half Turkish situps

— rest 1 min

Part D – 4 min EMOM (both movements completed within each minute):

5 Side Plank knee to elbow crunches per side

Max plank hold with forearms on foam roller for the remainder of each minute