Warm up

6 min AMRAP:

6 alternating bird dogs

8 hollow rocks

10 staggered stance KB goblet hold good mornings (5 per side)

12 squat jumps

Front squat

8 reps at 65%

8 reps at 70%

8 reps at 75%

Max effort at 65%

After each set of front squats, perform 3 seated box jumps – sit on a bench or low box, and jump up to a high box

Goal on the last set: 20+ reps

Conditioning

For time:

40 thrusters 95/65 lbs

30 power clean and jerks 95/65 lbs

20 overhead squats 95/65 lbs

30 power clean and jerks 95/65 lbs

40 thrusters 95/65 lbs

Time cap: 14 min

EVF360

Part A

6 rounds, every 2 min, for max distance:

12 burpees box jumps over 24/20 in

Max distance row

Note: there is no rest in this part, every 2 min, start with 12 burpees box jumps over buy-in, then row for the remainder of the 2 min interval. Score is the total accumulated distance across the 6 rounds.

Part B

8 rounds for time:

10 Russian KBS 32/24 kg

10 single arm DB overhead lunge steps 50/35 lbs

10 DB goblet hold lunge steps 50/35 lbs

Time cap: 16 min