Warm up

3 rounds of:

5 Inchworm with Push-ups

20 band pull aparts

5/side half kneeling bottom up KB presses

Bench press

5×2 at 85% across

Conditioning

5 rounds, each for time, resting 90 sec between rounds

3 power cleans 155/105 lbs or 60% of C&J 1RM

3 front squats 155/105 lbs or 60% of C&J 1RM

300m/240m row

Time cap: 18 min, including the rest

EVF360

Part A

4 supersets:

8 DB bench presses

8 double DB front raises

8 double DB lateral raises

Build up on weight throughout, but the load should allow you to maintain the form on the raises

Time cap: 15 min

Part B

5 rounds of 3 min AMRAP, resting 90 sec between rounds:

5 double DB power cleans 50/35 lbs

5 double DB front squats 50/35 lbs

20/16 cal row

Note: pick up where you left off each round

Bodybuilding express

On a continuous running clock:
From 0:00 to 5:00 perform 3 rounds of:
8 bench presses
16 alternating KB gorilla rows
From 5:00 to 10:00 perform 3 rounds of:
10 KB goblet hold squats
20 alternating single leg V-ups
From 10:00 to 15:00 perform 2 rounds of:
8 double KB Romanian deadlifts
20 per leg KB goblet hold split squats
From 15:00 to 20:00 perform 3 rounds of:
15 weighted situps
20 calf raises (use a 45 lbs plate as a step)