Warm up

6 min AMRAP:

10 A-frame toe touches

10 alternating lunges with arms extended overhead

10 single arm DB push jerks (5/arm)

10 alternating plank extensions

Front squat + Jerk

Using 90% of your 1RM front squat as reference weight, perform 3 sets of:

1 front squat followed by 1 jerk (split or push) at 95% of the reference weight.

–Then:

Perform one last set at this same weight of 1 front squat + max effort jerks

Conditioning

6 rounds of 2 min AMReps, 30 sec rest between rounds:

10 front squats **

10 hang power cleans **

Max backwards jump ropes in the remaining time

Note: ** Rounds 1, 3, 5: barbell at 115/80 lbs

Rounds 2,4,6: 2 dumbbells at 50/35 lbs

EVF360

Part A

Every 4:30 min for 4 rounds:

10 double DB hang power cleans 50/35 lbs

10 no-pushup burpees

10 double DB push presses 50/35 lbs

10 burpees

10 single DB overhead lunge steps 50/35 lbs

10 pushups

— rest the remainder of the interval

Part B

6 rounds of 2 min AMReps, 30 sec rest between rounds:

10 double DB front squats 50/35 lbs

10 American KBS 24/16 kg

max reverse jump ropes in the remaining time