Warm up

2 rounds:

5 staggered stance KB goblet hold good-mornings each way

5 per leg contralateral single leg KB RDL

5 paused squat jumps (pause 2 sec at the bottom of the squat, then jump)

5 supermen

Back squat waves

5 reps at 75%

3 reps at 80%

1 reps at 85%

5 reps at 80%

3 reps at 85%

1 reps at 90%

Conditioning

5 rounds for time:

5 hang power cleans 95/65 lbs

5 shoulder to overheads 95/65 lbs

10 box jumps 24/20 in

5 shoulder to overheads 95/65 lbs

5 hang power cleans 95/65 lbs

— rest 1 min between each round

Time cap: 15 min

EVF360

Part A

4 rounds for quality and load:

10 alternating double DB front rack box step ups

20 KB front rack march steps

10 Spanish squats (green band or stronger only)

Time cap: 16 min

Part B

For time:

40 American KBS 24/16 kg

30/24 cal row

20 toes-to-bars / hanging knee raises

10 single DB devil presses per arm 50/35 lbs (20 total)

20 toes-to-bars / hanging knee raises

30/24 cal row

40 American KBS 24/16 kg

Time cap: 16 min