Warm up

3 rounds:

5/leg lateral Box step-ups

10 hollow rocks

5/leg cossack squats

10 double DB bent over rows

Front Squat

Waves: 5 at 70%, 4 at 75%, 3 at 80%, 5 at 75%, 4 at 80%, 3 at 85%

Conditioning

5 min AMRAP with buy-in:

200m run, then AMRAP:

10 med ball cleans 20/14 lbs

10/8 cal row

— rest 2 min

5 min AMRAP with buy-in:

200m run, then AMRAP:

10 burpee med ball cleans 20/14 lbs (1 burpee + 1 med ball clean)

10/8 cal ski/bike

— rest 2 min

5 min AMRAP with buy-in:

200m run, then AMRAP:

10 burpees

10 burpee broad jumps 5 ft.

Note: for the broad jumps, go back and forth between 2 lines distant by 5 ft.

EVF360

Part A

5 min AMRAP with buy-in:

200m run, then AMRAP:

10 med ball cleans 20/14 lbs

10/8 cal row

— rest 2 min

5 min AMRAP with buy-in:

200m run, then AMRAP:

10 burpee med ball cleans 20/14 lbs (1 burpee + 1 med ball clean)

10/8 cal ski/bike

— rest 2 min

5 min AMRAP with buy-in:

200m run, then AMRAP:

10 burpees

10 burpee broad jumps 5 ft.

Note: for the broad jumps, go back and forth between 2 lines distant by 5 ft.

Part B

3 rounds for time:

50 ft per side single KB front rack walking lunges

20 KB Russian twists

50 ft per side single KB overhead walking lunges

20 situps

Time cap: 17 min