Warm up

3 rounds:

20 sec row sprint

10 empty BB thrusters

10 spiderman steps

Back squat

5 reps at 75% of your 1RM

3 reps at 85% of your 1RM

Max reps at 95% of your 1RM

Aim for 3-4+ reps on the last set

** 2 spotters required for last set **

Conditioning

10 min AMReps:

32 OHS 115/75 lbs

32 bar facing burpees

16 OHS 115/75 lbs

16 bar facing burpees

AMRep snatches in the remaining time, 115/75 lbs

Accessory

In 10 min, rotate through the following with a focus on quality:

2 Turkish Getups per arm

20 bent over BB row 45/35 lbs

30 plank shoulder taps

EVF360

Part A

6 rounds, 40 sec work, 20 sec rest, rotation through:

Row for distance

KB goblet lunges

double DB push presses 50/35 lbs

V-ups

wall balls 20!4 lbs

Part B

In 10 min, rotate through the following with a focus on quality:

2 Turkish Getups per arm

20 bent over BB row 45/35 lbs

30 plank shoulder taps