Warm up

2 rounds (6 min max):

5/side KB halo

5/side KB sotts press

5/side KB thrusters

5 pushups

Bench press

4×15 at ~50-60%

Accessory: 3×6 per side Turkish situps

Note: perform your accessory lift while “resting” between your main lift sets.

Conditioning

For time, 21-15-9 reps of:

Hang clusters 75/55 lbs

Burpees over the bar

Time cap: 10 min

Goal: <7 min

EVF360

Part A

4 rounds for load and quality:

15 double DB bench presses

6 Turkish situps per side

25 ft. forward / 25 ft. backward bear crawl med ball push / pull

Part B

3 rounds for time:

20 double DB hang power cleans 35/25 lbs

15 double DB shoulder to overheads 35/25 lbs

10 double DB burpee deadlifts 35/25 lbs

Time cap: 12 min

Goal: <9min

Part C – cash-out

For time: 50 plate situps 10 lbs

Core 360

Alternating tabata #1

Rower pike up

Plank shoulder taps

— rest 1 min, then:

Alternating tabata #2

Ski

Bicycle crunches

— rest 1 min, then:

Alternating tabata #3

Supermen

Hollow rocks

— rest 1 min, then:

Alternating tabata #4

Barbell ab rollouts

Plate truck driver