Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Bench Press
Take 15 min to find an 8RM bench press
Spotters required for max attempts
Conditioning
4 rounds for time:
10 thrusters 135/95 lbs
400m run
40 double unders
Time cap: 22 min
EVF360
Part A
5 rounds for quality and load:
8 bench presses (DB or barbell)
8 double DB skullcrushers
30 sec per side Pallof press hold (See notes)
8 strict toes to bars / hanging knee raises
Part B
20 min AMRAP:
10 single KB thrusters, right arm 24/16 kg
40 double unders
10 single KB thrusters, left arm 24/16 kg
400m run