Warm up

2 rounds:

5/leg lateral Box step-ups

10 hollow rocks

5/leg cossack squats

10 box jumps

Back squat

Every 3 min for 7 rounds:

3 back squats at 78% across

Note: Increase weight by 3% from last week

Conditioning

4 rounds for max reps (12 min):

75 sec AMRAP cal row

rest 15 sec

75 sec AMRAP DB farmer’s carry 50/35 lbs (1 rep = 25 ft)

rest 15 sec

EVF360

Part A

4 rounds for max reps (12 min):

75 sec AMRAP cal row

rest 15 sec

75 sec AMRAP DB farmer’s carry 50/35 lbs (1 rep = 25 ft)

rest 15 sec

Part B

For time, 30-25-20-15-10-5 reps of:

Wall balls 20/14 lbs, 10/9 ft

American KBS 32/24 kg

Burpees

Time cap: 24 min