Warm up

1 min pigeon stretch per side, then:

3 rounds, with an empty barbell:

5 pause front squats

5 barbell good mornings

5 back rack jump squats with empty barbell

Back squat 2 RM

Take 20 min to find a 2RM back squat

Suggested warm-up:

10 reps with empty barbell

5 reps at 50%

5 reps at 70%

3 reps at 75%

1 rep at 80%

First attempt

Conditioning

10 min AMRAP:

3 front squats 155/105 lbs (from the ground)

6 deadlifts 155/105 lbs

9 hand release push-ups

12 lateral jumps over barbell

EVF360

Part A

For time:

500m-400m-300m-200m-100m Row

21-18-15-12-9 wall balls 20/14 lbs

30-30-30-30-30 double unders

Time cap: 15 min

Part B

10 min AMRAP:

3 KB goblet squats 24/16 kg

6 KB sumo deadlifts high pulls 24/16 kg

9 hand release push-ups

12 lateral jumps over KB