Warm up

7 min to complete 3 rounds:

15 banded good mornings

10 Russian KBS

5 pull ups

Barbell cycling and conditioning

5 min AMReps:

20 squat cleans 115/75 lbs

15 box jumps 24/20 in

max burpees over the bar in the remaining time

— rest 1 min

5 min AMReps:

30 burpees over the bar

15 box jumps 24/20 in

max squat cleans in the remaining time, 115/75 lbs

— rest 1 min

5 min AMReps:

30 shoulder to overhead 115/75 lbs

50 double unders

max HSPUs in the remaining time

— rest 1 min

5 min AMReps:

20 strict HSPUs

50 double unders

max shoulder to overhead in remaining time, 115/75 lbs

Strength

A – Overhead squat – 3×5, increasing

B – Snatch high pulls – 3×3 at 95% of your snatch 1RM

Time cap: 15 min

EVF360

Part A

2 rounds for time:

25 burpees over the DBs

25 double DB deadlifts 50/35 lbs

25 double DB hang power cleans 50/35 lbs

25 double DB shoulder to overheads 50/35 lbs

25 cal row or ski

Time cap: 18 min

Part B

20 min alternating EMOM (4 rounds):

10 alternating DB renegade rows 50/35 lbs

2 wall walks

10 cal ski

20 DB Russian twists

10 pushups / handstand pushups