Warm up

Row 500m/400m
then
2 rounds
10 Barbell good mornings
10 Hawaïan squats (5 per side)
5 bootstrap squats

Back Squat (12 min)

The below % load are based on 90% of your most recent back squat 1RM as a reference
3 reps at 70% 1RM
3 reps at 80% 1RM
MAX effort reps at 90% 1RM (should exceed 4 reps).
Rest as needed between sets.

Conditioning

5 rounds for time:
5 front squats 185/125 lbs
40 double unders
Time cap: 10 min
Note: Barbell comes from the ground. Scale the double unders to 70 singles.

Plyometrics & accessory

A – Single leg deadlift to jump – 3×8 per leg
B – Barbell good morning: 3×8
C – Med ball squat jump for height – 3×8
Note: you don’t need to perform all sets of one exercise in one go, you may rotate between the 3 movements. For both jumping movements, focus on explosiveness of the jump. For the good morning, focus on maintaining a neutral spine throughout the movement.

EVF360

Part A
For time:
25 KB goblet hold box step overs 24/16 kg, 24/20 in
50 American KBS 24/16 kg
75 air squats
1,000m/750m row

Time cap: 17 min
Note: It is expected that you should be able to do the KB moements in 3-4 sets

Part B
A – Single leg deadlift to jump – 3×8 per leg
B – Barbell good morning: 3×8
C – Med ball squat jump for height – 3×8
Note: you don’t need to perform all sets of one exercise in one go, you may rotate between the 3 movements. For both jumping movements, focus on explosiveness of the jump. For the good morning, focus on maintaining a neutral spine throughout the movement.