Warm up

8 min alternating EMOM (2 rounds):

40 sec of ski erg

12 alternating plank extensions

10 empty barbell hang squat cleans

5 per side single leg KB RDL

General Strength

Back rack rear lunges

5×10, increasing (5 per leg)

Perform 15 goblet KB good mornings after each set – build on weight while maintaining form – this is an accessory lift

Time cap: 18 min

Barbell Cycling & conditioning

For time:

21-15-9

Power cleans 95/65 lbs

Toes-to-bars

— Rest 3min

15-12-9

Power snatches 95/65 lbs

Pull-ups

Time cap: 18 min

EVF360

Part A

For time:

21-15-9 **

Toes-to-bar

Pullups

American KBS 24/16 kg

** Run 200m after each round

Time cap: 16 min

Part B

2×8 min AMRAP:

100 ft. single dumbbell overhead walking lunges 50/35 lbs

30 single dumbbell box step ups 50/35 lbs, 24/20 in

10 single dumbbell devil presses 50/35 lbs

Max burpee box jumps in the remaining time

— rest 3 min between AMRAPs, try to maintain your score in the second round