Warm up

6 min AMRAP:

5/ side lateral banded monster walk

5 Russian baby makers

10/leg lateral leg swings

10 supermen

Lunges

Every 2 min for 6 rounds:

10 alternating deficit back rack rear lunges

Note: 5 per leg. Stand on a 45 lbs plate, and step back into a lunge keeping the front foot on the plate. Build up on weight throughout. Aim to end around 65-70%+ of your estimated max back squat.

Conditioning

For time

27 deadlifts 155/105 lbs

9 shoulder to overhead 155/105 lbs

21 deadlifts 155/105 lbs

7 shoulder to overhead 155/105 lbs

15 deadlifts 155/105 lbs

5 shoulder to overhead 155/105 lbs

Time cap: 9 min

Accessory

2 rounds:

16 alternating cossack squats – use light DB

Max distance broad jumps in 3 jumps

16 paloff presses in squat per side

EVF360

Part A

4 rounds for time:

15 overhead plate lunges 45/25 lbs

15 double DB power cleans 50/35 lbs

15 box jumps 24/20 in

Time cap: 16 min

Part B

For time

27 double DB deadlifts 50/35 lbs

9 double DB shoulder to overhead 50/35 lbs

21 double DB deadlifts 50/35 lbs

7 double DB shoulder to overhead 50/35 lbs

15 double DB deadlifts 50/35 lbs

5 double DB shoulder to overhead 50/35 lbs

Time cap: 8 min