Warm up

3 rounds:
5/leg lateral box step-ups
5 inch worms with pushups
5/leg cossack squats

Front Squat

5×5 at 70% across

Conditioning

10 min AMRAP:
4 squat cleans 155/105 lbs
12 pullups

Goal: 5+ rounds

EVF360

Part A
5 rounds for load and quality:
20 double KB front rack lunges
10/leg double KB RDL
30 sec per side, single arm plank on foam roller (forearm on foam roller)

Part B
8 min AMRAP:
8 KB goblet squats 24/16 kg
8 pullups
— rest 2 min
8 min AMRAP:
8 alternating KB goblet lunge steps 24/16 kg
8/7 cal row