Warm up

3 rounds (7 min max):

5 burpees

10 cossack squats

10 bent over plate Y raises

10 alternating bird dogs

Temp front squat

Front squat tempo 33X1: 7×3 at 82.5%

Single leg barbell RDL: 3×6 per leg

Note: Prioritize the tempo over load.

Conditioning

For time: 21-15-9 reps of:

Front squats 115/80 lbs

Box jumps 24/20 in

Time cap: 12 min

EVF360

Part A

4 rounds, for load and quality:

Max reps of double KB front squats 24/16 kg

20 alternating DB renegade rows

15 DB situps

Note: the KB front squats should be in the range for 15-20 reps. If you can exceed 20, increase load in the following round, or vice versa.

DB situps: hold the DB at your collarbone, one hand on each bell.

Part B

Every 3 min for 5 rounds, each for time:

15/12 cal row

9 double DB devil presses clean and jerk version 50/35 lbs