Warm up
2 rounds:
50 ft. lunges with twists
50 ft. single arm DB overhead lunges (light)
50 ft. duck walk
50 ft. burpee broad jumps

Lunges
Every 2 min for 6 rounds:
10 alternating back rack rear lunges
Note: 5 per leg. Build up on weight throughout, with a goal to end around 75-80% of your estimated max back squat.

Interval conditioning
10 rounds of 1 min 45 sec AMReps:
10 thrusters 95/65 lbs
10 pullups
AMReps burpees over bar in remaining time
— rest 15 sec between rounds
Goal: 6-8 burpees every round

Note: sets should be UB for the most part, adjust the weight and pull up volume accordingly.you should have at the very least 30 sec for the burpees

Rx+: 15 thrusters

EVF360

Part A

5 rounds for time:
200m run
200 ft. meb ball bear hug hold lunges

Note: 200 ft. = 4 full lengths of the gym
Time cap: 15 min

Part B

6 rounds for max reps (18 min), performed as 40 sec work, 20 sec rest/transitions, rotating through the stations:
Double DB thrusters 35/25 lbs
Pullups/ring rows
Burpees over dumbbells