Warm up

4 rounds

10 Goblet Lunges (5/leg)

10 alternating groiners

10 alternating bird dogs

Time cap: 7 min

Back squat clusters

5 sets of back squat clusters, with 15 sec rerack between clustered sets

6 reps-6 reps

Note: a cluster is a series of sets broken down by short period of ‘rest’ when you re-rack the bar before picking it up shortly after to continue with another sets. Here, we are doing 6 reps, 15 sec of rerack, followed by another 6 reps.

Conditioning

3 rounds of 4 min AMRAP, 4 min rest between:

15/12 cal row

12 pullups

9 double DB hang squat cleans 50/35 lbs

— Reset on every AMRAP

EVF360

Part A

Every 2 min for 7 rounds:

10 box jumps 24/20 in

10 KB goblet squat 24/16 kg

XX wall balls 20/14 lbs

** Wall balls start with 6 reps, and increase by 2 every round, to end with 18 WB on the last round

Part B

3 rounds of 4 min AMRAP, 4 min rest between:

15/12 cal row

12 pullups

9 double DB hang squat cleans 50/35 lbs

— Reset on every AMRAP