Warm up

3 rounds:

10 alternating single leg glute bridges

5 BB kang squats

5 BB jump squats

Back squat

5 at 65%, 5 at 75%, Max effort at 85%, rest 3 min, Max effort at 85%

Note: use 90% of your estimated 1RM as reference. So if your 1RM is 300 lbs, use 270 lbs as a reference. Your weights for today will be:

65% x 270 = 175.5 lbs

75% x 270 = 202.5 lbs

85% x 270 = 229.5 lbs

Conditioning

3 rounds for time:

15 thrusters 105/70 lbs

15 toes to bars

— rest 30 sec between each round

Time cap: 9 min

Goal: Keep all sets of thrusters unbroken

EVF360

Part A

15 min alternating EMOM:

14/11 cal row

14 double DB front rack lunges 50/35 lbs

Rest

Part B

Every 3 min for 4 rounds, each for time:

15 double DB thrusters 50/35 lbs

15 toes to bars / hanging knee raises

Max double unders in the remaining time of the interval.