Warm up

2 rounds:

5 per arm single DB overhead lunges

10 alternating high box step ups

10 bent over double DB bent over rows

10 sumo stance goblet squats

Strength

Tempo front squat with tempo 33X1: 6×4 at 70%

Single leg barbell RDL: 3×10 per leg

Conditioning

For time:

25 pullups

50 wall balls 20/14 lbs

100 double unders

50 wall balls 20/14 lbs

25 pullups

Time cap: 15 min

EVF360

Part A

15 min alternating EMOM:

12 alternating cossack squats (6 per leg)

6/leg double KB single leg RDL (increase from last week)

12/10 cal row

Part B

For time:

25 pullups

50 wall balls 20/14 lbs

100 double unders

50 wall balls 20/14 lbs

25 pullups

Time cap: 15 min