Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Incline DB bench press
5x10 with one side of the bench on a 45 lbs plate
Banded deadlifts
4x4 at 70%
Conditioning
3 rounds for time:
27/22 cal row
21 American KBS 32/24 kg
15 handstand pushups
Time cap: 15 min
EVF360
Part A
16 min alternating EMOM:
8 DB bench presses
12/9 cal ski
8 double KB swings
2 KB Turkish getups 24/16 kg
Part B
18 min AMRAP:
200m run
12 double DB floor presses 50/35 lbs
8 burpees
4 alternating DB renegade row + pushup complex 50/35 lbs
Note: perform one pushup after each single arm DB row