Warm up

30 sec dead hang — then —

20 Burpees

— then —

2 rounds of:

20 A-frame toe touches

10 PVC Sotts presses

Shoulder press

In 12 min, find a heavy set of 3 shoulder presses

Split jerk

From the ground, Every 90 sec for 6 rounds (9 min), 3 split jerks, starting at 60% and building

Conditioning

3 rounds for time:

15 sumo deadlifts high pulls 95/65 lbs

60 double unders

15 push presses 95/65 lbs

15 hand release pushups

Goal: <10 min

Time cap: 14 min

EVF360

Part A

4-5 rounds for quality and load:

16 alternating DB seesaw presses

8 DB bench presses

16 plate situps (arms extended, plate overhead)

Time cap: 16 min

Part B

3 rounds for time:

20 alternating DB snatches 50/35 lbs

60 double unders

20 double DB push presses 50/35 lbs

20 hand release pushups

Goal: <12 min

Time cap: 17 min