Warm up

2 rounds:
6 empty BB kang squats
8 alternating jumping lunges
10 alternating single leg RDL (empty BB)

Front Squat

4×1 at 95% + 1 attempt for max reps at 95%

Conditioning

15 min alternating EMOM:
10 burpees box jumps 24/20 in
Max thrusters 95/65 lbs
Rest

EVF360

Part A

5 rounds for load and quality:
10 alternating KB goblet hold box step ups 24/20 in
8 single leg posted double KB Romanian Deadlifts
20 sec hollow flutter kicks with KB

Time cap: 18 min

Part B

15 min alternating EMOM:
10 burpees box jumps 24/20 in
Max American KBS 24/16 kg
Rest