Warm up

6 min alternating EMOM:
8-10 ring rows
8 empty BB kang squats
8 single KB suitcase deadlifts per side

Clean

3×3 at 80% of clean 1RM
2×2 at 85% of clean 1RM

Tempo front squat

3×3 with 33X1 tempo at ~80%

Conditioning

3 rounds of 3 min AMRAP, 1 min rest in between:
2 deadlifts 245/165 lbs
5 ring dips
20 double unders
** Pick up where you left off each round

Note: Scale the ring dips to box dips or pushups, or use a band as assistance on ring dips. The deadlifts should not be heavier than 70% of 1RM.

EVF360

Part A
Every 5 min for 20 mins, alternating between A and B:
A – Row or Ski, 1000 m
B – 4 rounds of: 12 jumping lunges, 12 double DB power cleans 50/35 lbs

Part B
4 rounds of 3 min AMRAP, 1 min rest in between:
5 double KB deadlifts 24/16 kg
5 ring dips
20 double unders
** Pick up where you left off each round

Note: Scale the ring dips to box dips or pushups, or use a band as assistance on ring dips.