Warm up
2 min cardio of choice then, 3 rounds of:
5/side thoracic extensions in squat
5 ring rows
5 strict toes to bars / hanging knee raises
Bench Press
Take 15 min to work up to a heavy bench press double and a heavy weighted pullup double.
Conditioning
5 rounds for time:
2 wall walks
40 double unders
6 power cleans 135/95 lbs
8 burpees over the bar
-- 1 min rest between each round
Time cap: 16 min, including the rest intervals
EVF360
Part A
15 min alternating EMOM:
10 KB bench presses
10 strict pullups
30 sec plank hold
Part B
5 rounds for time:
2 wall walks
40 double unders
6 double KB cleans 24/16 kg
8 burpees
-- 1 min rest between each round
Time cap: 16 min, including the rest intervals