Warm up

3 rounds

5 inch worms with pushups

10 shoulder taps

10 single KBS per arm

5 windmills per arm

Strength

8 min alternating EMOM:

2 deadlifts at 70%

12/9 cal row

— rest 2 min

8 min alternating EMOM:

1 deadlifts at 80%

12 lateral burpees over bar

Conditioning

For Time

30 Toes-to bars

30 Overhead Squats 75/55 lbs

30 Hang Power Snatch 75/55 lbs

30 Wall Balls 20/14 lbs

Time Cap: 12 min

Goal: <8 min

EVF360

Part A

Every 4 min for 5 rounds, each for time:

12/9 cal row

12 alternating weighted box step ups

12/9 cal ski

6 single KB suitcase deadlift per side

Part B

For Time

30 Toes-to bars / Hanging knee raises

30 Plate overhead squats 45/35 lbs

30 Alternating DB hang snatches 50/35 lbs

30 Wall balls 20/14 lbs

Time cap: 12 min

Goal: <8 min