Warm up

2-3 rounds (7 min cap):
5 bootstrappers
10 Hawaiian Squats (5 per side)
5 single leg box step ups per sie
5 burpee box jumps

Back squat

5×6 at 75-80%
Use your most recent 1RM. If you don’t know it and tested last week, you can use your 10RM from week 1 and add 5% to this weight as today’s load.

Conditioning

For time :
21-15-9 reps of:
Calories row
Double KB cleans 24/16 lbs
Pull ups

Time cap: 14 min

Scaling options : pullups should be mostly unbroken. We are looking for 3-4 sets on the KB cleans max each round.

EVF360

Part A
Every 4 min for 5 rounds:
10 double DB front squats 50/35 lbs
10 double DB hang power cleans 50/35 lbs
Row for max distance for the remainder of the interval

Part B
4 rounds for load and quality:
10 double dumbbell box step ups
100 ft. broad jumps
1 min wall sit