Warm up

2 rounds:

10 banded good mornings

5/leg single leg glute bridges

5 kang squats

10 alternating groiners

Back squat waves

5 reps at 77.5%

3 reps at 82.5%

1 reps at 87.5%

5 reps at 82.5%

3 reps at 87.5%

1 reps at 92.5%

Conditioning

9 rounds for time:

15 double unders

9 wall balls 20/14 lbs

3 power cleans 185/125 lbs

Time cap: 15 min

Scaling: 30 single unders.

Power cleans should be quick singles, not taking more than 10 sec per rep.

EVF360

Part A

5 rounds for load and quality:

20 double KB front rack lunges

10/leg double KB RDL

30 sec per side, single arm plank on foam roller (forearm on foam roller)

Part B

4 rounds of 3 min AMReps, 1 min rest between rounds:

20 wall balls 20/14 lbs

16 double DB power cleans 50/35 lbs

Max double unders in the remaining time