Warm up

6 min amrap:

10/side KB suitcase deadlifts

10 windmills (5/side) with light plate OH

10 down-ups (squat thrusts)

10 air squats

Lunges

Every 2 min for 6 rounds:

8 alternating back rack rear lunges

Note: 4 per leg. Build up on weight throughout, start heavier than last week, with a goal to end around 80%+ of your estimated max back squat.

Interval conditioning

7 min AMRAP:

8 alternating pistols

12 Toes to bars

16 alternating DB snatches 50/35

— rest 3 min

7 min AMRAP:

8 alternating single DB devil presses 50/35 lbs

12 pullups

16 alternating single DB thrusters 50/35 lbs

Note: alternate arms each rep on the thrusters.

Rx+: 70/50 lbs

EVF360

Part A

4 rounds for max reps, performed as 40 sec work, 20 sec rest, rotating through stations:

Double DB reverse lunges 50/35 lbs

KB gorilla rows 24/16 kg

DB goblet squat 50/35 lbs

KB sumo deadlift high pulls 24/16 kg

Part B

7 min AMRAP:

8 alternating pistols

12 Toes to bars

16 alternating DB snatches 50/35

— rest 3 min

7 min AMRAP:

8 alternating single DB devil presses 50/35 lbs

12 pullups

16 alternating single DB thrusters 50/35 lbs

Note: alternate arms each rep on the thrusters.

Rx+: 70/50 lbs