Warm up

Row 500m/400m

then, 2 rounds of:

10 Russian baby makers

10 sumo stance squats

10 sumo stand BB good mornings

Squat (14 min)

4 sets of back squat clusters: 2+2 at 70%

Rest 10 sec between the doubles. Tempo down, stand up as fast as possible.

Conditioning

7 min AMRAP ladder:

3-5-6-9…

Power cleans 95/65 lbs

Box jumps over 24/20 in

Accessory Strength (8 min)

Barbell hip thrusts – 3×10

Start around 70% of your deadlift 1RM and change weight as you feel.

Use the small black boxes or benches anchored with some weight on their feet to prevent tilt.

EVF360

Part A

7 min AMRAP ladder:

4-8-12-16…

Wall balls 20/14 lbs

Burpees

— rest 3 min

7 min AMRAP ladder:

3-6-9-12…

Double DB power cleans 50/35 lbs

Box jumps over 24/20 in

— rest 3 min

7 min AMRAP ladder:

2-4-6-8…

KB snatches 24/16 lg

V-ups

Part B

For time:

50 weighted ab-mat situps

50 plate ground to overheads

Time cap: 6 min