Warm up

2 min cardio machine of choice, then 3 rounds of:

6 alternating box step ups

6 double KB front rack squats

6 empty barbell behind the neck push presses

Front Squat

6×4 at 80%

Push Presses

3×4 at 70% of your 1RM clean and jerk

Barbell is taken from the ground, perform your sets while resting between some of your front squat sets.

Conditioning

3 rounds for time of:

500m/400m row

7 thrusters 135/95 lbs

Time cap: 12 min

EVF360

Part A

4 rounds for load and quality:

10 kneeling double DB presses

10 double DB front rack box step ups

50 ft. per leg single leg broad jumps in as few jumps as possible

50 ft. empty sled sprint

Part B

3 rounds for time of:

500m/400m row

7 double DB thrusters 50/35 lbs

Time cap: 10 min