Warm up

3 rounds:

12 alternating cossack squats (6/leg – hold the rig if necessary)

8 alternating high box step ups

6 barbell good mornings

4 inch worms

Front Squat

4×3 at 83% of 1RM front squat

Clean & jerks

4×3 at 82-87%

Conditioning

2 rounds for time:

50/40 cal row

10 bear complexes 135/95 lbs

1 bear complex = 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 behind the next shoulder to overhead

Time cap: 13 min

EVF360

Part A

Every 4 min for 5 rounds, complete, for quality:

10 double KB front rack paused squats AHAP – 2 sec pause at the bottom

10 strict toes to bars / (weighted) hanging knee raises

10 per side single KB push presses AHAP

10 per side single KB bent over rows

Part B

3 rounds for time:

40/32 cal row

8 double DB man makers 50/35 lbs

DB manmakers = 1 pushup on DB + 1 DB renegade row right arm + 1 DB renegade row left arm + 1 DB cluster

Time cap: 16 min