Warm up

2 rounds:

4 high box step ups

6 no-pushup burpees

8 alternating bird dogs

10 gorilla jump squats

Strength

5 supersets:

A1 – Tempo back squat – 5×5 at 70% across 33X1 tempo (3 sec descent, 3 sec pause at the bottom – we are adding 3 sec tempo down vs last week).

A2 – 5 seated box jumps

Note: for seated box jumps, seat on a bench, a small box or a stack of plates so that your knees are perpendicular. Jump to a high box with as much explosivity as possible.

Conditioning

6 rounds for time:

12 bar facing burpees

8 power snatches 95/65 lbs

— rest 30 sec between rounds

Time cap: 20 min

EVF360

Part A

In 15 min, 3 rounds for quality and load:

12 alternating single DB box step ups 24/20 in – DB on the right side, alternate legs

100 ft. broad jumps

12 alternating single DB box step ups 24/20 in – DB on the left side, alternate legs

10 weighted alternating jumping lunges

Part B

6 rounds for time:

12 burpees over DB

12 alternating DB snatches 50/35 lbs

— rest 30 sec between rounds

Time cap: 20 min