Warm up

Row 500m/400m, then
2 rounds:
8 alternating bird dogs
8/arm single arm KBS

Strength

4 supersets:
A1. 8 per side single leg RDL
A2. 8 barbell ab rollouts

Conditioning

10 min AMRAP ladder
2-4-6-8-10-….:
Hang power cleans 185/125 lbs
Front squats 185/125 lbs
2x lateral burpees over the bar

Note: The load on the bar should allow you to complete unbroken sets of 5, so getting you to the round of 6 without breaking it up as you may do a 5 reps followed by a last one to bring the bar on the front rack. Burpees follow a 4-8-12-16… rep scheme

EVF360

Part A
4 rounds for quality:
10/arm single arm ring rows
1 min/side star plank
10 cossack squats per leg
10 bird dogs

Part B
6 rounds for time of:
20 Wall Balls, 20/14 lbs
10 V-ups
30 sec plank hold

Time cap: 20 min

Goal: Keep wall ball sets unbroken