Warm up

6 min AMRAP:

5/side 90-90 transitions

5/side banded lateral monster steps

5 per arm half kneeling KB bottom up presses

Front Squat + Jerk

Part A – In 12 min, find a heavy set of 3 jerks from the rack/blocks

Part B – Front squat 3-3-1-1

3 at 75%

3 at 80%

1 at 85%

1 at 90%

Conditioning

3 rounds of 3 min AMRAP:

Ascending reps 3-6-9-12-…

Kettlebell snatches 20/12 kg

KB box step overs 20/12 kg, 24/20 in

— rest 3 min between AMRAP, continue where you left off.

Goal: Get deep into the round of 18 by the end of the 3rd round

Note: switch arm as desired on the KB snatches

EVF360

Part A

For time:

27-21-15-9 reps of:

Cal row

Double DB thrusters 35/20 lbs

Double DB front rack rear lunge steps per leg 35/20 lbs

Double DB deadlifts 35/20 lbs

Time cap: 19 min

Part B

3 rounds of 3 min AMRAP:

Ascending reps 3-6-9-12-…

Kettlebell snatches 20/12 kg

KB box step overs 20/12 kg, 24/20 in

— rest 3 min between AMRAP, continue where you left off.

Goal: Get deep into the round of 18 by the end of the 3rd round

Note: switch arm as desired on the KB snatches