Warm up

6 min to perform 2-3 rounds of:

10 90/90

10 single DB front squats (5 per arm) – med to heavy

10 single leg weighted glute bridges (5/leg, with DB on hips)

Strength

Front squat tempo 33X1: 7×3 at 75%

Single leg barbell RDL: 3×8 per leg

Conditioning

For time**:

30/24 cal row

120 double unders

30 American KBS 32/24 kg

** Every minute, on the minute, complete 7 deadlifts 185/135 lbs

Time cap: 14 min

Scale: 180 single unders

EVF360

Part A

16 min AMRAP:

24 wall balls 20/14 lbs

16 double DB renegade rows 50/35 lbs

8 wall ball situps

Note: use the same wall ball for the situps, touch the ground with it above your head in the extended position.

Part B

For time**:

30/24 cal row

120 double unders

30 American KBS 32/24 kg

** Every minute, on the minute, complete 7 double DB deadlifts 50/35 lbs

Time cap: 14 min

Scale: 180 single unders