Warm up

3 rounds of:

5/side thoracic extensions

10 alternating plank shoulder taps

10 alternating single DB renegade rows

10 alternating KB goblet lunge steps

Front squat + Jerk

Using 90% of your 1RM front squat as reference weight, perform 3 sets of 5 front squats followed by 5 jerks (split or push) at 75% of the reference weight.

Then, perform one last set at this same weight of 5 front squats + max effort jerks

Conditioning

15 min alternating EMOM:

10 double KB front squats 24/16 kg

10/8 cal ski

10 toes to bars

10 per arm single DB overhead lunges 50/35 lbs

Rest

EVF360

Part A

In 20 min, perform 4-5 rounds for load and quality of:

20 alternating shoulder taps

10 KB goblet hold good mornings

10 weighted glute bridges

10 KB goblet squats

10 deficit pushups (2″ deficit)

Note: scale the pushup with a band hooked to a pullup bar and wrapped around the bottom of your chest. Prioritize range of motion over volume.

Part B

15 min alternating EMOM:

10 double KB front squats 24/16 kg

10/8 cal ski

10 toes to bars / hanging knee raises

10 per arm single DB overhead lunges 50/35 lbs

Rest