Warm up

400m run, then:

2 rounds:

10 alternating cossack squat (hold the rig if needed for balance to reach full depth)

20 alternating glute bridges

5 BB kang squats

Back squat

Every 3 min for 7 rounds:

3 back squats at 81% across

Note: Increase weight by 3% from last week

Conditioning

For time:

1000m/800m row

50 wall balls 20/14 lbs

30 sumo deadlift high pulls 75/55 lbs

Time cap: 12 min

EVF360

Part A

20 min AMRAP:

20 burpees

20 KB goblet squats 32/24 kg

20 KB goblet hold lunge steps 32/24 kg

200m run

20 situps

Part B

For time:

1000m/800m row

50 wall balls 20/14 lbs

30 KB sumo deadlift high pulls 24/16 kg

Time cap: 12 min