Warm up

3 rounds:

5 alternating bird dogs per side

10 groiners

10 KB goblet paused squats

10 push presses

Note to coaches: Strength should not last more than 15 min.

Front squat + Jerk

Perform 3 sets of 5 front squats followed by 5 jerks (split or push) at 50% of your 1RM front squat.

Conditioning

3 rounds, for max reps, 1 min per station (“Fight gone bad” style):

Assault bike calories

American KBS 24/16 kg

Cal ski

Double DB power cleans 35/25 lbs

V-ups

Double unders

Rest

EVF360

Part A

15 min alternating EMOM:

10 double KB front squats 16/12 kg

10 double DB bench presses (must be unbroken)

20 per leg alternating double KB front rack march steps

Note: do not arch back while performing the front rack march steps. Keep your torso neutral and raise knees to just above hip crease

Part B

3 rounds, for max reps, 1 min per station (“Fight gone bad” style):

Assault bike calories

American KBS 24/16 kg

Cal ski

Double DB power cleans 35/25 lbs

V-ups

Double unders

Rest