Warm up

6 min AMRAP:

8 alternating high box step ups 30/24 in

10 empty BB front rack lunge steps

12 empty BB push jerks

Strength

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

A – 5 Front squats at 65% of front squat 1RM across all 6 sets

B – 2 clean and jerks starting at 60% of your C&J 1RM and increasing towards the same weight as the bar on the front squat

Interval conditioning

5 rounds of 2 min AMRAP, 2 min rest between:

8 box jumps over 24/20 in

3 push jerks at 65% of 1RM

— restart the AMRAP every round

Goal: 3 rounds every AMRAP

EVF360

Part A

2 rounds for time:

1,000/800m row

30 alternating single DB snatches 50/35 lbs

40 alternating double DB lunges (Farmer’s style) 50/35 lbs

30 double DB front squats 50/35 lbs

Time cap: 22 min

Part B

5 rounds of 2 min AMRAP, 2 min rest between:

8 box jumps over 24/20 in

3 double DB push jerks 50/35 lbs

— restart the AMRAP every round

Goal: 3 rounds every AMRAP