Warm up

3 rounds
5/side 90-90 transitions
5/side banded lateral monster steps
30 sec dead hang

Front Squat

3×8, increasing
— then 2 sets for max reps at the top weight from the first 3 sets
Begin around 70% of 1RM or 90% of last week’s 10RM

Conditioning

Every 5 min, for 4 rounds
15/12 cal row
10 front squats, from the ground @ 60% of C&J 1RM or 90% of your max set of 8 front squat from the strength
20 alternating single DB clean and jerks 50/35 lbs
— rest the remainder of the interval

EVF360

Part A

4 rounds for quality and load:
50 ft. double KB front rack walking lunges
10/leg single KB leg RDL
20 bicycle crunches
1 min wall sit hold

Time cap: 17 min

Part B

Every 5 min, for 4 rounds
15/12 cal row
10 double DB front squats 50/35 lbs
20 American KBS 24/16 kg
10 V-ups
— rest the remainder of the interval