Warm up

3 rounds
10 bird dogs
10 groiners + jumps
10 cossack squats

Back Squat

Every 3 min for 4 sets:
8 back squats at 75%

Conditioning

For time:
1-2-3-…-9-10-9-…-2-1 reps of:
Toes to bars
Box jumps 30/24 lbs

Time cap: 18 min

EVF360

Part A
3 rounds for load and quality:
10/leg double DB Bulgarian split squat
10 renegade row per arm
10/side single KB suitcase deadlift

Part B
For time:
1-2-3-…-9-10-9-…-2-1 reps of:
Toes to bars
Box jumps 30/24 lbs

Time cap: 18 min