Warm up

3 rounds:

6 empty BB kang squats

8 push presses

10 alternating single leg RDL (empty BB)

Clean & Jerks

10 min EMOM:

2 clean & jerks at 70-75%

Aerobic capacity / Pre-open WOD “Flush”

Every 2:30 min for 20 min, alternating between stations (2 rounds at each station):

450m/360m ski

25 shuttle runs (1 shuttle run = 25 ft. out and back)

25/20 cal assault bike or 1,000m/800m Erg bike

450m/360m row

Note: Each station is capped at 2 min

EVF360

Part A

Every 2:30 min for 20 min, alternating between stations (2 rounds at each station):

450m/360m ski

25 shuttle runs (1 shuttle run = 25 ft. out and back)

25/20 cal assault bike or 1,000m/800m Erg bike

450m/360m row

Note: Each station is capped at 2 min

Part B

For time:

50 Dumbbell goblet squats 50/35 lbs

40 single DB alternating hang clean & jerks 50/35 lbs

30 box jumps over 24/20 in

20 double DB push presses 50/35 lbs

10 double DB burpee deadlifts 50/35

Time cap: 15 min