Warm up

2 rounds:

10 groiners

10 jump back squat (empty BB)

10 ring rows

10 single leg bridges per side

Back squat waves

6 reps at 72.5%

4 reps at 77.5%

2 reps at 82.5%

6 reps at 77.5%

4 reps at 82.5%

2 reps at 87.5%

Time cap: 16 min

Barbell cycling & conditioning

For time:

5 power cleans + 5 front squats + 5 jerks 155/105 lbs

50 double unders

4 power cleans + 4 front squats + 4 jerks 185/135 lbs

50 double unders

3 power cleans + 3 front squats + 3 jerks 205/145 lbs

50 double unders

2 power cleans + 2 front squats + 2 jerks 225/155 lbs

50 double unders

1 power clean + 1 front squat + 1 jerk 245/165 lbs

50 double unders

Time cap: 16 min

Note: Perform all power cleans, then all front squats, then all jerks

Scaling: Scale the weight to 65%, 70%, 75%, 80%, 85%

If you don’t have double unders, perform 30 lateral hops over the barbell instead.

EVF360

Part A

4 min EMOM:

10 KB taters 24/16 kg

— rest 1 min, then:

4 min EMOM:

16 alternating double KB front rack lunges 24/16 kg (8 per leg)

— rest 1 min, then:

4 min EMOM:

14 V-ups

— rest 1 min, then:

4 min EMOM:

10 med ball cleans 20/14 lbs

Part B

For time:

20-18-16-…-4-2

Single DB power clean + Single DB front squat + Single DB jerk 50/35 lbs

25 double unders after each round of the DB complex

Time cap: 18 min

Note: split evenly between arms each round of DB