Warm up

2-3 rounds (7 min cap)

5/side fire hydrants

5 Russian baby makers

200m row

5 empty BB hang squat cleans

Strength

Tempo front squat with tempo 33X1: 5×5 at 60%

Single leg barbell RDL: 3×12 per leg

Conditioning

Benchmark test 1

For time:

30 American KBS 24/16 kg

15 squat cleans 135/95 lbs

20 American KBS 24/16 kg

10 squat cleans 155/105 lbs

10 American KBS 24/16 kg

5 squat cleans 185/135 lbs

Time cap: 15 min, goal <11min

Scaling: First weight at 55% of 1RM clean, second weight at 65 % of 1RM clean, third weight at 75% of 1RM clean

Note: log your score, we will restest this WOD at the end of the cycle.

EVF360

Part A

16 min to complete 4 rounds of the following, for max load:

20 double KB front rack lunges (10 per leg)

10/leg double KB single leg RDL

10 double DB front raises

Part B

For time: 30-20-10 reps of

American KBS 24/16 kg

KB goblet squats 24/16 kg

Time cap: 14 min, goal <10min