Warm up

3 rounds:

5/ side lateral banded monster walk

5 yoga pushups

5 tempo jump squats (3 seconds negative)

5 front squats (add weight each round: 40%, 50%, 65%)

Front Squat

Waves:

3 at 82.5%

2 at 87.5%

1 at 92.5%

3 at 87.5%

2 at 92.5%

1 at 97.5%

This is not a max weight day. It should be close to your PR, but slightly under.

Conditioning

6 rounds of 2 min AMReps:

20 alternating DB snatches 50/35 lbs

10 burpees

Max double unders in the remaining time

— rest 30 sec between rounds

EVF360

Part A

6 rounds of 2 min AMReps:

20 alternating DB snatches 50/35 lbs

10 burpees

Max double unders in the remaining time

— rest 30 sec between rounds

Part B

16 min AMRAP ladder

2 Turkish get ups 24/16kg (1/arm) **

20 alternating KB goblet lunges 24/16 kg

15 American KBS 24 /16 kg

10 situps

4 Turkish get ups 24/16kg (2/arm) **

20 alternating KB goblet lunges 24/16 kg

15 American KBS 24 /16 kg

10 situps

** continue adding 2 Turkish get ups each round until time is up

Goal: 5+ rounds