Warm up

8 min alternating EMOM:
20 spiderman steps
15/side KB suitcase deadlift
20 single leg glute bridges (10/side)

Back squat

5×5 at 80-85%
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 10-15% to this weight as today’s load.

Conditioning

For time:
20 DB manmakers 50/35 lbs
with every 2 minute, starting at 0:00, perform 30 DUs before resuming on the manmakers
Time cap: 16 min

Scaling option: 45 single unders

1 manmaker = 1 pushup on DB, 1 renegade row right side, 1 renegade row left side, 1 squat clean thruster

EVF360

Part A
4 rounds for load and quality:
100 ft. per side DB offset carry (front rack + farmer’s)
10 per side lateral DB goblet box step ups
5 seated box jumps
1 min wall sit hold

Part B
For time:
20 DB manmakers 50/35 lbs
with every 2 minute, starting at 0:00, perform 30 DUs before resuming on the manmakers
Time cap: 16 min

Scaling option: 45 single unders

1 manmaker = 1 pushup on DB, 1 renegade row right side, 1 renegade row left side, 1 squat clean thruster