Warm up

20-15-10-5

Jumping lunges

Hollow rocks

Banded good mornings

Supermen

Strength

Deadlift

3 rounds for time:

15 deadlifts 225/155 lbs or 70% of your 1RM, whichever is lower

— rest 2 min between rounds

Time cap: 10 mins

Metcon

5 rounds for time:

6 back squats at 70% of 1RM

15 burpees box jumps over 24/20 in

— Rest 90 seconds between each round

Time cap: 21 min

EVF360

Indoor

Part A

For time:

100-75-50-25 double unders (or 150-100-70-50 single unders)

24-18-12-6 single arm KBS 24/16 kg

Time cap: 10 mins

Part B

5 rounds for time:

8 double dumbbells thrusters 50/35 lbs

4 strict Handstand push-ups

8 double dumbbells power cleans 50/35 lbs

4 handstand push-ups

8 double dumbbells front squats 50/35 lbs

— Rest 1 min between rounds

scaling options: hand release push-ups

Time cap: 18 mins

Outdoor

Part A

For time:

100-75-50-25 double unders (or 150-100-70-50 single unders)

24-18-12-6 single arm dumbbell swing

Time cap: 10 mins

Part B

5 rounds for time:

8 single arm dumbbell thrusters 50/35 lbs

4 pike push-ups

8 single arm dumbbell power cleans 50/35 lbs

4 push-ups

8 single arm dumbbell front squats 50/35 lbs

— Rest 1 min between rounds

scaling options: hand release push-ups

Time cap: 18 mins