Warm up
6 min AMRAP:
5/side thoracic extensions
10 alternating plank shoulder taps
15 alternating single DB renegade rows
Inclined Bench Presses
15 min to work up to a heavy set of 5 inclined bench presses
Note: Incline should be with one side of the bench on 2x45 lbs plates
Conditioning
Every 6 min for 3 rounds:
200m run
10 hang power cleans 135/95 lbs
8 ring dips
10 hang power cleans 135/95 lbs
200m run
-- rest the remainder of the 6min interval.
Your score is your slowest round.
Note: hang power cleans should be UB but challenging, adjust weight accordingly. Scale ring dips with box dips or use a small band for assistance on the rings.
EVF360
Part A
12 min to perform 4 rounds for quality and weight:
10 per arm single DB bench press (one dumbbell only)
100 ft. per side DB offset carry AHAP (one DB overhead, the other in front rack)
10 leg pikes over object (DB, KB)
Part B
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
double DB power cleans 50/35 lbs
double DB front squats 50/35 lbs
double DB push presses 50/35 lbs
burpees over the DB
Time cap: 24 min