Warm up

2 rounds:
10 dumbbell goblet squats
10 cal machine of choice (row or ski)
10 double DB front rack box step ups (light)
10 cal machine of choice (row or ski)

Front Squat

5×3 – work up to a challenging set of 3 for the day

Conditioning

4 rounds of 2:30min AMRAP:
6 thrusters 95/65 lbs
6 cal row
— rest 2:30min between each amrap
Each round, continue where you left off.

Note: Pick a weight that is challenging but which you can do unbroken every time

EVF360

Part A
4 rounds for load and quality:
10/arm half kneeling DB presses (DB in the opposite hand as the knee that is forward)
10 single DB front rack lunges per arm
10 per side single DB single leg RDL

Time cap: 15 min

Part B
3 rounds for time:
500m/400m row
20 Dumbbell thrusters 40/25 lbs
10 box jumps 24/20 in

Time cap: 17 min