Warm up

6 min alternating EMOM:

20 alternating single leg glute bridges

15 double DB deadlifts

10 wall facing squats

Strength

Alternate between A and B, working both legs/arms before switching:

A – 5×8 per leg front rack barbell box step ups

B – 5×10 per arm single DB high pull – no kipping

Time cap: 20 min

Conditioning

15 min alternating EMOM:

5 burpees box jumps over (24/20 in) + 20 double unders

5 burpees box jumps over (24/20 in) + 8 overhead squats 95/65 lbs

5 burpees box jumps over (24/20 in) + 10 situps

Scaling: the burpees box jumps over should take no longer than 20 seconds, scale volume accordingly. You should get 15 sec of transition each round.

EVF360

Part A

20 min to perform 5 rounds of:

20 double KB front rack steps 24/16 kg

10 per arm single KB high pulls

5 per arm KB windmills

20 alternating single leg V-ups

Part B

15 min alternating EMOM:

5 burpees box jumps over (24/20 in) + 20 double unders

5 burpees box jumps over (24/20 in) + 10 KB goblet squats 24/16 kg

5 burpees box jumps over (24/20 in) + 10 situps

Scaling: the burpees box jumps over should take no longer than 20 seconds, scale volume accordingly. You should get 15 sec of transition each round.