** NEW CYCLE ALERT **

Warm up

Every 2 min for 4 rounds:

5 burpees

10 cossack squats

10 squat thrusts

5 V-ups

Front squat

10 min to find a heavy set of 3

Then, every 2 min, on the minute:

5 front squats at 75% of your heaviest set of 3 of the day

Ex: you hit 200 lbs for 3 reps today, drop the weight to 150 lbs (75% of 200 lbs)

Conditioning

12 min AMRAP:

20 Wall Balls 20/14 lbs

10 Front rack reverse lunges 135/95 lbs

10 Burpee over the bar

EVF360

Part A

12 min AMRAP:

20 Wall Balls 20/14 lbs

10 DB front rack reverse lunges 50/35 lbs

10 Burpee over the DBs

Part B

4 rounds for max reps, 40 sec work, 20 sec rest, rotating through:

ski Erg calories

Single dumbbell box step overs 50/35 lbs, 24/20 in

Toes-to-bars

Alternating single arm DB hang squat cleans 50/35 lbs

Single leg V-ups