Warm up

2 min cardio of choice
3 rounds:
5/side fire hydrants
5 bootstrap squats
5 empty BB good mornings

Back squat (15 min)

4×3 at 83% across

Bench press (10 min)

3×8 increasing

Conditioning

4 rounds for time:
40 double unders
10 American KBS 24/16 kg
10 KB goblet squats 24/16 kg

Time cap: 10 min

EVF360

Part A
4 rounds for load and quality:
10 tempo push-ups on dumbbells (tempo: 31X1 = 3 sec down, 1 sec pause chest on the ground, fast up, 1 sec at the top)
10 alternating double DB front rack box step ups 24/20 in
10 double KB front squats

Scaling: perform the pushups on knees and/or with a band support around your torso to maintain full range of motion (see https://youtu.be/Saq-JVbRZx0?si=R8VUITfkpGcYWn79&t=90)

Part B
For time:
100 ft. burpee broad jumps
80/64 cal row
60 single dumbbell box step ups 50/35 lbs, 24/20 in
40 single arm DB front rack lunges 50/35 lbs (switch arm anytime)
20 single DB thrusters 50/35 lbs

Time cap: 18 min