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
Push Press
18 min to find a 5RM push press
Conditioning
10 rounds for time:
3 power snatches 95/65 lbs
4 overhead lunges 95/65 lbs
5 box jumps over 24/20 in
Time cap: 16 min
EVF360
Part A
16 min alternating EMOM:
8 DB bench presses
12/10 cal row
8 double KB push presses
Max plank hold
Part B
10 rounds for time:
3 alternating single DB snatches 50/35 lbs
4 single DB overhead lunges 50/35 lbs
5 box jumps over 24/20 in
Time cap: 16 min