Warm up

1 min coach stretch per leg, then:
2 rounds:
10 banded good mornings
5/leg single leg glute bridges
5 BB kang squats

Front Squat

5×1 at 90%

Conditioning

For time:
12-9-6-3 reps of:
Front squats 205/145 lbs
Bar muscle ups
Time cap: 14 min
Scaling: perform 3x the volume in pullups or ring rows. The barbell comes from the ground. It should feel heavy, so that you would want to complete the first 2 rounds in 2 sets. Adjust to about 85% of clean 1RM.

Optional accessory work (time permitting or to perform after class)

12 min alternating EMOM:
10 double DB overhead split squats (5 per leg) – light DB, focus on form and range of motion
20 band pull aparts
1 min dead hang from rig

EVF360

Part A
4 rounds for load and quality:
20 double KB offset carry lunges (one arm overhead, one arm at front rack)
10/leg double KB single leg RDL
20 alternating weighted single leg hip thrusts
40 bicycle crunches

Note: for the hip thrusts, use a bench or a low box to set your upper back

Part B
For time:
30-24-18-12-6 reps of:
Double DB Front squats 50/35 lbs
Pullups
Time cap: 16 min

Part C
12 min alternating EMOM:
10 double DB overhead split squats (5 per leg) – light DB, focus on form and range of motion
20 band pull aparts
1 min dead hang from rig