Warm up

6 min AMRAP:

2 wall walks

5 KB sumo DL high pulls

10/8 cal ski

Olympic lifting – Barbell cycling

5 min EMOM:

6 TnG power snatches

— rest 1 min, the 5 min EMOM:

4 TnG squat snatches

** Start around 60%. You can change the weight on the barbell between rounds, find a weight that is challenging but allows you to hold onto the barbell for 6 TnG reps

Interval conditioning

For time:

9 deadlifts 225/155 lbs

18 wall balls 20/14 lbs

— rest 1 min

15 deadlifts 225/155 lbs

30 wall balls 20/14 lbs

— rest 1 min

21 deadlifts 225/155 lbs

42 wall balls 20/14 lbs

— rest 1 min

21 deadlifts 185/135 lbs

63 double unders

15 deadlifts 185/135 lbs

45 double unders

9 deadlifts 185/135 lbs

27 double unders

Time cap: 18 min

EVF360

Part A

15 min alternating EMOM:

30 bicycle crunches

12 alternating Cossack squats

16 alternating DB snatches 50/35 lbs

Part B

For time:

18 KB sumo DL high pulls 24/16 kg

18 wall balls 20/14 lbs

— rest 1 min

30 KB sumo DL high pulls 24/16 kg

30 wall balls 20/14 lbs

— rest 1 min

42 KB sumo DL high pulls 24/16 kg

42 wall balls 20/14 lbs

— rest 1 min, then, 3 rounds for time:

40 American KBS 24/16 kg

40 double unders

Time cap: 18 min