Warm up

Row 500m/400m, then

2 rounds:

8 alternating plank extensions

8 alternating cossack squats

8 empty barbell front rack lunges

Front squat

NO tempo: work up to a heavy set of 3 for the day

Conditioning

3 rounds for time:

400m run

16 alternating single DB hang clean and jerks 50/35 lbs

10 chest-to-bar pullups

Time cap: 15 min

Scaling: the DB clean & jerks should be unbroken, adjust the load accordingly. Banded chest to bars preferred over pullups.

EVF360

Part A

3 rounds for time:

400m run

16 alternating single DB box step ups 24/20 in, 50/35 lbs

16 wall balls 20/14 lbs

Time cap: 17 min

Part B

Every 3 min for 5 rounds:

15/12 cal row

12 ab-mat situps

9 down-ups