Warm up
6 min AMRAP:
2 inch worms with pushups
5 KB sumo DL high pulls
10/8 cal ski or row
Tempo bench press (33X1)
5x5 at 50-60%
Banded deadlifts
4x5 at 65%
Conditioning
For time:
30 box jumps over 24/20 in
30 deadlifts 155/105 lbs
-- rest 2 min
20 box jumps 24/20 in
20 hang power cleans 135/95 lbs
-- rest 1 min
10 burpees box jumps over 24/20 in
10 thrusters 95/65 lbs
Time cap: 16 min
EVF360
Part A
20 min alternating EMOM:
8-12 deficit push-ups with 25# plate deficit (2")
12/9 cal ski
30 alternating plank shoulder taps
12 double KB deadlifts 24/16 kg
2 KB Turkish getups 24/16 kg
Part B
For time:
30 box jumps over 24/20 in
30 double DB deadlifts 50/35 lbs
-- rest 1 min
20 box jumps 24/20 in
20 double DB hang power cleans 50/35 lbs
-- rest 1 min
10 burpees box jumps over 24/20 in
10 double DB thrusters 50/35 lbs
Time cap: 14 min