Warm up
6 min AMRAP:
6 alternating single DB shoulder to overheads
10 jumping squats
14 band pull aparts
Split jerks
3 at 65%
3 at 70%
3 at 75%
1 at 80%
1 at 85%
1 at 80%
3 at 75%
3 at 70%
3 at 65%
Conditioning
For time:
30 front squats 95/65 lbs
30 pull-ups
30 thrusters 95/65 lbs
15 front squats 95/65 lbs
15 bar muscle ups
15 thrusters 95/65 lbs
Time cap: 14 min
Scaling: replace the bar muscle ups with 20 chest-to-bar pullups
EVF360
Part A
Every 3 min for 5 rounds:
15/12 cal row or ski
12 single DB shoulder to overheads 50/35 lbs (6 per arm)
2 DB Turkish getups 50/35 lbs
-- rest the remainder of the interval
Part B
For time:
30 KB goblet squats 24/16 kg
30 pull-ups
30 single KB thrusters 24/16 kg
20 KB goblet squats 24/16 kg
20 Chest-to-bar pullups
20 single KB thrusters 24/16 kg
Time cap: 14 min
Scaling: replace the pullups with ring rows and chest-to-bars with elevated feet ring rows if you cannot perform pullups. Only perform banded pullups with you can complete each round in 3 sets or less.