Warm up

3-4 rounds:
10 Goblet Lunges (5/leg)
10 alternating groiners
10 alternating bird dogs

Front Squat

4×5 at 75%+ 1 attempt for max reps at 75%

Conditioning

3 rounds of 3 min AMReps:
20/16 cal row
15 box jumps 24/20 in
AMReps clusters in the remaining time 155/105 lbs
— rest 3 min between rounds

EVF360

Part A

4 rounds of 3 min AMRAP, 1 min rest between:
10 double DB front rack rear lunges 50/35 lbs (5/leg)
10/8 cal row
10 burpees
— continue where you left off

Part B

3 rounds of 3 min AMReps:
20/16 cal row
15 box jumps 24/20 in
AMReps wall balls in the remaining time 20/14 lbs
— rest 3 min between rounds