Warm up

6 min AMRAP:

6 empty barbell bent over row

10 band pull aparts

6 empty barbell sumo stance good mornings

6 empty barbell thrusters

Front squat

NO tempo – take 18 min to work up to a heavy set of 5 front squats for the day.

Conditioning

5 rounds for time:

6 back squats 225/155 lbs

6 right arm single arm DB shoulder to overheads 50/35 lbs

6 left arm single arm DB shoulder to overheads 50/35 lbs

18 abmat situps

Time cap: 15 min

Scaling: 70% of back squat 1RM. The squats must be unbroken.

EVF360

Part A

15 min alternating EMOM:

10 single DB box steps up 24/20 in, 50/35 lbs

40 sec wall sit

12 KB goblet squats 24/16 kg

Part B

4 rounds for time:

20 ab-mat situps

15/12 cal row

10 double DB hang squat cleans 50/35 lbs

5 devil presses 50/35 lbs

Time cap: 17 min