Warm up

3 rounds:
10 A-Frame toe touches
10/leg Cossack squats
10/arm KB push presses

Back squat (15 min)

4×2 at 87% across

Bench press (10 min)

3×10 increasing

Conditioning

For time, 21-15-9:
Front squats 135/95 lbs
Cal row

Time cap: 10 min

EVF360

Part A
4 rounds for quality and load:
50 ft per side single KB banded overhead carry AHAP
16 alternating DB bench presses (8/arm, keeping the non working arm in the lockout position)
20 banded triceps pulldowns (light band, fast pulls)
30 sec plate truck driver

Part B
3 rounds for max reps, 1 min per station (18 min):
Double dumbbell front rack lunges 50/35 lbs
Pushups
Cal ski
Wall balls 20/14 lbs
Cal Row
Rest
–The clock does not reset, perform this “Fight-gone-bad” style, with 1 min rest between rounds