Warm up

2 rounds:

5/side lateral banded monster walk steps

5 frog hops

5/leg single leg glute bridges

10 PVC snatch balances

Strength

A – Back squat – 5×8 at prescribed percentages

60%, 65%, 70%, 72%, 74%

B – Turkish getups – 3×3 per arm

Time cap: 20 min

Conditioning

For time:

250m/200m row

25 snatches 95/65 lbs

25 pullups

500m/400m row

25 pullups

25 snatches 95/65 lbs

250m/200m row

Time cap: 16 min

EVF360

Part A

20 min to perform 4 rounds for quality:

8/leg double KB RDL

16 alternating KB goblet hold step ups 24/20 in

10 Russian pushups OR 10 pushups + 30sec plank hold

30 sec per side star plank hold

Russian pushups: https://www.youtube.com/watch?v=5HyAudsim6Y

Part B

For time:

250m/200m row

25 alternating DB snatches 50/35 lbs

25 pullups

500m/400m row

25 pullups

25 alternating DB snatches 50/35 lbs

250m/200m row

Time cap: 16 min