Warm up

6 min AMRAP:
8 KB deadlifts
8 KB taters
8 alternating lunges

Back Squat

4×8, increasing to a challenging set of 8

Conditioning

Every 4 min, for 4 rounds, each for time of:
300m/250m row
20 American KBS 24/16 kg
10 burpees box jumps over 24/20 in
— rest the remainder of the 4min interval

EVF360

Part A

15 min alternating EMOM:
30 bicycle crunches
12 alternating Cossack squats
12 wall balls 20/14 lbs

Part B

Every 4 min, for 5 rounds, each for time of:
300m/250m row
20 American KBS 24/16 kg
10 burpees box jumps over 24/20 in
— rest the remainder of the 4min interval