Warm up

2 rounds with an empty barbell
5 good mornings
5 back squats
5 front squats
5 push presses
5 thrusters

Back Squat (12 min)

The below % load are based on 90% of your most recent back squat 1RM as a reference
5 reps at 65% 1RM
5 reps at 75% 1RM
MAX effort reps at 85% 1RM (should exceed 5 reps).
Rest as needed between sets.

Conditioning

For time:
500m row

Note: this is a max effort workout, set the screen on 500m and send it!

Plyometrics & accessory

A – Split squat jumps for height: 3×8 per side
B – Seated barbell good morning: 3×8
C – Banded clamshells: 3×8 per side
Note: you don’t need to perform all sets of one exercise in one go, you may rotate between the 3 movements

EVF360

Part A
A – Split squat jumps for height: 3×8 per side
B – Seated barbell good morning: 3×8
C – Banded clamshells: 3×8 per side
Note: you don’t need to perform all sets of one exercise in one go, you may rotate between the 3 movements

Part B
For time:
500m row

Note: this is a max effort workout, set the screen on 500m and send it!

Part C
12 min alternating EMOM:
15 wall balls 20/14 lbs
200m run
1 min plank hold