Warm up

2 rounds:

5 fire hydrants per side

5 high box step ups per side

10 alternating bird dogs

5 yoga pushups

Deadlift

5×2 at 75% across

“Spicy” EMOM

16min alternating EMOM:

15/12 cal row

8 double DB clean and jerks 50/35 lbs

15 toes to bars

10 alternating front rack barbell lunges 95/65 lbs

Scaling: athletes should adjust volume and variations to be able to complete movements unbroken for the first 2 rounds

EVF360

Part A

4 rounds for quality:

20 alternating Cossack squats (load optional)

20 alternating side to side jumps, holding a med ball

200 ft. double KB farmers’ carry AHAP

20 alternating single leg weighted glute bridges

Scaling: Perform the Cossack squat holding a rig to reach depth

Part B

16 min alternating EMOM:

15/12 cal row

8 double DB clean and jerks 50/35 lbs

15 toes to bars / hanging knee raises

10 alternating double KB front rack lunges 2×16/12 kg

Scaling: athletes should adjust volume and variations to be able to complete movements unbroken for the first 2 rounds