Warm up

6 min AMRAP:

5 supermen

5 plank to squat (aka groiners)

5/leg weighted box step ups

10 alternating jumping lunges

Back squat

3 sets of:

5 tempo back squats at 50%, with 31X1 tempo

Conditioning

3 rounds for time of:

15 power cleans 100/70 lbs

45 double unders

15 power cleans 100/70 lbs

45 double unders

15 power cleans 100/70 lbs

45 double unders

— rest 2 min between rounds

Time cap: 22 min

Goal: <18 min

EVF360

Part A

12 minute EMOM

Min 1: 16 overhead plate sit ups

Min 2: 16 KB plank pull throughs

Min 3: 16 alternating cossack squats

Part B

20 min AMRAP:

10 burpee box jumps 24/20 in

20 American KBS 32/24 kg

60 double unders (120 singles)