Warm up
6 min AMRAP:
2 inch worms
5 KB sumo DL high pulls
10/8 cal row
Cleans
Take 15 min to build to a heavy 3-position power clean
1 hang power clean ATK + 1 hang power clean BTK + 1 power clean
Conditioning
5 rounds of 2 min AMReps:
16 double DB lunges 50/35 lbs
4 wall walk complexes
Max toes-to-bars in remaining time
-- rest 1 min between rounds
Wall walk complex = 1 wall walk + 1 wall facing HSPU
Scale to wall walk + 2 pushups
EVF360
Part A
Every 4 min for 5 rounds:
200m run
50 ft. burpee broad jumps
12 double DB hang power cleans 50/35 lbs
Max plank hold in the remaining time of the interval
Score: total accumulated seconds holding a plank
Part B
5 rounds of 2 min AMReps:
16 double DB lunges 50/35 lbs
4 wall walk complexes
Max toes-to-bars in remaining time
-- rest 1 min between rounds
Wall walk complex = 1 wall walk + 1 wall facing HSPU
Scale to wall walk + 2 pushups