Warm up

3 rounds:

12 alternating DB front rack cossack squats (6/leg

8 alternating box step ups

10 wall balls (light to moderate)

Front squat

6 reps at 70%

6 reps at 75%

4 reps at 80%

Then, 2 sets of max effort at 70%, resting 3 min between sets

Goal on the last 2 sets: 14+ reps for each, your first set most likely being higher

Time cap: 18 min

Conditioning

For time:

60/48 cal row

40 wall balls 20/14 lbs

20 burpee box jumps over 24/20 in

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: 16 min

EVF360

Part A

4 rounds for load and quality of:

12 alternating DB front rack box steps ups (6/leg)

50 ft. single leg broad jumps in as few jumps as possible (one length for each leg)

20 sec assault bike for max calories

8/leg double DB rear foot elevated split squat (aka Bulgarian split squat)

Time cap: 20 min

Part B

For time:

60/48 cal row

40 wall balls 20/14 lbs

20 burpee box jumps over 24/20 in

10 double DB Manmakers 50/35 lbs

Time cap: 16 min