Warm up

3 rounds:
6 single DB burpee deadlifts
6 alternating box step ups
6 power cleans (add some warm up load each round)

Clean

7×1 not exceeding 75%

Tempo front squat

3×5 with 33X1 tempo at 50% of front squat 1RM

Conditioning

For time:
800m run
6 rounds of “The Chief”
400m run
4 rounds of “The Chief”
200m run
2 rounds of “The Chief”

Time cap: 17 min
1 round of “The Chief” = 3 power cleans 135/95 lbs, 6 pushups, 9 air squats

EVF360

Part A
18 min to perform 4-5 rounds for quality and load:
30 sec wall sit with plate hold (arms extended in front)
200 ft. double DB farmer’s carry AHAP
10 alternating single DB box step ups
10 single KB suitcase deadlifts per side

Part B
For time:
800m run
6 rounds of “The DB Chief”
400m run
4 rounds of “The DB Chief”
200m run
2 rounds of “The DB Chief”

Time cap: 17 min
1 round of “The DB Chief” = 3 double DB power cleans 50/35 lbs, 6 pushups, 9 air squats