Warm up

6 min AMRAP:
6 alternating bird dogs
8 hollow rocks
10 staggered stance KB goblet hold good mornings (5 per side)
12 squat jumps

Front Squat

5×3 at 80%

Conditioning

For time:
500m/400m row
30 wall balls 20/14 lbs
10 front squats 185/125 lbs
30 wall balls 20/14 lbs
500m/400m row

Time cap: 10 min
Goal: 8 min
Note: the barbell comes from the ground. Scale the front squats to 75% of 1RM. Wall balls should be done in 2 sets or less each time.

EVF360

Part A
5 rounds for load and quality:
20 double KB front rack lunges (increase load from last week)
20 alternating KB gorilla rows
20 sec per side Copenhagen plank

Part B
3 rounds for time:
500m/400m row
40 ab-mat situps
30 wall balls 20/14 lbs

Time cap: 16 min