Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
18 min to find a 5RM overhead squat
Conditioning
For time:
1-2-3-4-5 wall walks
5-10-15-20-25 deadlifts 185/125
** 15 v-ups after each round, including the last one
Time cap: 12 min
EVF360
Part A
16 min to perform 4-5 rounds of the following:
100 ft. per arm single KB overhead carry
Max hold of front plate iso hold
10 supermen
5 per arm single DB/KB overhad squats
Note: the plate load should be so that a 30 sec hold is challenging.
Part B
For time:
1-2-3-4-5 wall walks
5-10-15-20-25 single KB suitcase deadlifts, right arm 32/24 kg
5-10-15-20-25 v-ups
5-10-15-20-25 single KB suitcase deadlifts, left arm 32/24 kg
Time cap: 16 min