Warm up

4 min AMRAP:

5 alternating bird dogs per side

10 groiners

15 air squats

— then, one round of:

10 tempo single leg RDL per side (KB or DB)

10 kang squat with DB/KB behind neck

Back squat waves

7 reps at 67.5%

5 reps at 72.5%

3 reps at 77.5%

7 reps at 72.5%

5 reps at 77.5%

3 reps at 82.5%

Time cap: 16 min

Barbell cycling & conditioning

“Juneteenth”

6 rounds for time:

19 hang power cleans 75/55 lbs

18 push presses 75/55lbs

65 double unders

Time cap: 19 min

EVF360

Part A

15 min alternating EMOM:

15 KB goblet squats 24/16 kg

15 hollow rocks holding a plate overhead

15 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

“Juneteenth”

6 rounds for time:

19 double DB hang power cleans 35/25 lbs

18 double DB push presses 35/25 lbs

65 double unders

Time cap: 19 min