Warm up

2 rounds:

5 fire hydrants per side

5 high box step ups per side

10 alternating bird dogs

5 yoga pushups

Clean pulls & Anderson front squats

Clean pulls: 5×2 at 110% of clean 1RM

Anderson front squats: 5×2 at 85% of 1RM clean

Intervals

5 rounds of 1 min AMReps, with 1 min rest between:

Round 1: 10 burpees over bar + max reps clean & jerks 95/65 lbs

Round 2: 8 burpees over bar + max reps clean & jerks 115/75 lbs

Round 3: 6 burpees over bar + max reps clean & jerks 135/95 lbs

Round 4: 4 burpees over bar + max reps clean & jerks 155/105 lbs

Round 5: 2 burpees over bar + max reps clean & jerks 175/120 lbs

EVF360

Part A

Every 4 min for 4 rounds, each for time:

250m/200m row

20 double DB deadlifts 50/35 lbs

15 single DB box steps over 24/20 in, 50/35 lbs

Part B

15 min alternating EMOM:

100 ft. single KB farmer’s carry AHAP (50 ft. each side)

16 alternating bent over seesaw KB rows

6Right/6Left KB/DB single leg RDL