Warm up

2 rounds:

5/side lateral banded monster walk steps

5 frog hops

5/leg single leg glute bridges

10 PVC snatch balances

Back squat

8×2 at 80%

Accessory: 2 box drop jumps for height after each set of back squat

Intervals

16 min alternating EMOM:

18/15 cal row

18 overhead squats 75/35 lbs

18 sumo deadlift high pulls 75/35 lbs

Rest

EVF360

Part A

5 rounds for time:

20 wall balls 20/14 lbs

20 double KB front rack lunges 24/16 kg

40 double unders

Time cap: 18 min

Part B

16 min alternating EMOM:

30 sec single leg wall sit (right leg)

15 KB sumo deadlift high pulls 24/16 kg

30 sec single leg wall sit (left leg)

20 KB Russian twists

Core 360

18 min alternating EMOM:

20 sec per leg single leg glute bridge HOLD on foam roller

6 per side reverse lunge with med ball lift

8 lateral med ball tosses per side

12 V-ups

12 DB goblet hold good mornings

12 hanging knee raises (weight optional)