Warm up

10 PVC passthroughs, 10 PVC around the world, then, 2 rounds of:

10 empty BB overhead squats

10 wall facing squats

10 band pull aparts

Snatch cycling & conditioning

15 min alternating EMOM:

2 Turkish Getups (1 per side)

8 power snatches 75/55 lbs

16 ab-mat situps

Conditioning

3 rounds for time:

20 knees-to-elbows

300m row

40 push presses 45/35 lbs

Time cap: 15 min

EVF360

Part A

15 min alternating EMOM:

2 Turkish Getups (1 per side)

12 plate ground to overheads 35/25 lbs

16 ab-mat situps

Part B

3 rounds for time:

20 knees-to-elbows

300m row

40 single DB push presses 50/35 lbs

Time cap: 15 min