Warm up

8 min AMRAP:

5 supermen

5 groiners

5 empty BB kang squats

5/leg high box sep ups 30/24 in

Back squat

Take 16 min to find a 10 rep max back squat

We have strengthened your stamina with higher rep schemes, use it to gauge what you want to hit

** spotters required on max attempt

Conditioning

10 min AMRAP ladder

2-4-6-8-10-etc:

Hang power snatch 95/65 lbs

Overhead squats 95/65 lbs

Lateral burpees over the bar

EVF360

Part A

For time:

30-20-10

KB snatches 24/16 lbs

Lateral burpees over the KB

pull-ups

Part B

3×5 min AMRAP, rest 3 min between**:

10 alternating box step ups

10 V-ups

10 DB overhead squats 50/35 lbs

10 handstand pushups

** pick up where you left off each round