Warm up

6 min AMRAP:

5 90/90

5 per side staggered stance good mornings (KB held in goblet position)

5 per side lateral banded monster walks

Strength

Back squat

5×5 at 65% across

Conditioning

15 min AMRAP :

20 med ball box steps overs 20/14 lbs, 24/20 in (hold med ball any way)

25 abmat situps

30 alternating single DB hang clean and jerks 50/35 lbs

35 double unders

EVF360

Part A

15 min AMRAP :

20 med ball box steps overs 20/14 lbs, 24/20 in (hold med ball any way)

25 abmat situps

30 alternating single DB hang clean and jerks 50/35 lbs

35 double unders

Part B

16 min to complete 3 rounds for quality:

500m row

40 mountain climbers

30 alternating shoulder taps

20 glute bridges

10 cossack squats