Warm up

2 rounds .

20 band pull aparts

10/arm KB overhead squats

10 hollow rocks

10 supermen

Olympic lifting – Barbell cycling

6 min alternating EMOM

6 squat snatches at 60%

8 Chest-to-bar pullups

Straight into 6 min alternating EMOM:

4 squat snatches at 80%

8 chest to bar pullups

Straight into 6 min EMOM:

1 squat snatch at 85-90%

Interval conditioning

For time:

20 deadlifts 155/105 lbs

20 push jerks 155/105 lbs

20 box jumps 24/20 in

— rest 2 min

10 deadlifts 155/105 lbs

10 push jerks 155/105 lbs

10 box jumps 24/20 in

Time cap: 14 min

EVF360

Part A

15 min alternating EMOM

14 double DB deadlifts 50/35 lbs

14/11 cal ski

5 per side seated lateral med ball side toss 20/14 lbs

Part B

5 rounds for time:

14 alternating dumbbell snatches 50/35 lbs

7/arm single DB renegade rows 50/35 lbs

14 burpees

Time cap: 15 min