Warm up

500m/400m row, then,
3 rounds:
6 tempo single DB goblet squats (33X1)
6 single dumbbell box step-ups
6 single dumbbell thrusters

Back Squat (12 min)

The below % load are based on 90% of your most recent back squat 1RM as a reference
5 reps at 75% 1RM
3 reps at 85% 1RM
MAX effort reps at 95% 1RM (should exceed 2 reps).
Rest as needed between sets.

Plyometrics & accessory (10 min)

A – Box drop + 3 broad jumps – 3 sets of 3 attempts (1 attempts = 1 drop + 3 broad jumps)
B – Staggered stance barbell good morning – 3×5 per side

Note: you don’t need to perform all sets of one exercise in one go, you may rotate between the 3 movements. For both jumping movements, focus on explosiveness of the jump. For the good morning, focus on maintaining a neutral spine throughout the movement.

Conditioning

12 min AMRAP:
6 hang squat cleans 95/65 lbs
8 push presses 95/65 lbs
12 burpees

Goal: Keep all sets unbroken. You may do your first push press as a hang squat cluster. The intent is to keep a pace of under 2 min a round for as long as possible, aiming for 6+ rounds.

EVF360

Part A
10 rounds for time:
6 double DB squats 50/35 lbs
8 double DB push presses 50/35 lbs
12/10 cal row

Time cap: 24 min

Part B
A – Box drop + 3 broad jumps – 3 sets of 3 attempts (1 attempts = 1 drop + 3 broad jumps)
B – Staggered stance DB good morning – 3×5 per side

Note: you don’t need to perform all sets of one exercise in one go, you may rotate between the 3 movements. For both jumping movements, focus on explosiveness of the jump. For the good morning, focus on maintaining a neutral spine throughout the movement.