Warm up

3 rounds:

10 banded good mornings

10 alternating high box step ups

5 per side KB windmills

Back squat waves

4 reps at 80%

2 reps at 85%

1 reps at 90%

4 reps at 85%

2 reps at 90%

1 reps at 95%

Conditioning

Hero wod “Hope”:

3 rounds, “Fight gone bad” style, 1 min per station, for max reps:

Burpees

Power snatches 75/55 lbs

Box jumps 24/20 in

Thrusters 75/55 lbs

Chest to bar pull-ups

Rest 1 min

Rotate through each station every min.

EVF360

Part A

4 rounds for quality and load:

10 alternating double DB front rack box step ups

10 per leg Bulgarian split squat (DB farmer’s style)

10 weighted glute bridges

Time cap: 16 min

Part B

Hero wod “Hope”:

3 rounds, “Fight gone bad” style, 1 min per station, for max reps:

Burpees

Power snatches 75/55 lbs

Box jumps 24/20 in

Thrusters 75/55 lbs

Chest to bar pull-ups

Rest 1 min