Warm up

3 rounds of:
5 burpees
10 KB goblet hold lunges
10 no pushup burpees (aka squat thrusts)
5 hanging knee raises

Front rack lunges

4×16 at ~60% of 1RM front squat (alternating, 8/leg)
Accessory: 3×15 sec per side Copenhagen plank

Note: perform the accessory lift while “resting” between the lunges

Conditioning

Every 3 min for 5 rounds:
15 wall balls 20/14 lbs
10/8 cal row
5 double DB devil presses 50/35 lbs

EVF360

Part A
4 rounds for load and quality:
16 double DB front squats
24 double KB front rack march steps
16 alternating plank DB pull throughs

Part B
Every 3 min for 5 rounds:
15 wall balls 20/14 lbs
10/8 cal row
5 double DB devil presses 50/35 lbs