Warm up

2 rounds:

12 plank transitions

12 duck walk steps forward

12 KB goblet good mornings

12 duck walk steps backward

Strength

Every 90 sec for 12 rounds, alternating between A and B (6 rounds of each)

A – 4 Front squats at 75% of front squat 1RM across all 6 sets

B – 2 clean and jerks starting at the same weight as the front squat

Interval conditioning

2 rounds for max reps:

1 min squat cleans at 60%

— rest 2min

1 min squat cleans at 70%

— rest 2min

1 min squat cleans at 80%

— rest 2min, reset the weight to 60% for the second round

EVF360

Part A

5 rounds for time:

500m/400m row

15 plate overhead squats 45/25 lbs

Time cap: 16 min

Part B

20 min alternating EMOM:

10 double DB front squats 50/35 lbs + 5 burpees

10 double DB deadlifts 50/35 lbs + 10 situps

10 double DB hang power cleans 50/35 lbs + 15 air squats

Rest