Warm up

6 min AMRAP:

6 wall facing squats

6 single DB overhead squats

6 single DB high pulls per side

Conditioning

21 min alternating EMOM:

15/12 cal row

10 burpees

5 TnG snatches at 60% (power or squat)

Strength Accessory

3 rounds for quality:

20 barbell curls – start with empty BB and keep weight light enough to maintain UB sets

10 per side single leg tempo hip thrusts – tempo 2120

Max distance UB double DB farmer’s carry 50/35 lbs

EVF360

Part A

3 rounds for quality:

20 DB curls, standing (sets must be UB)

10 per side single leg tempo hip thrusts – tempo 2120

Max distance UB double DB farmer’s carry 50/35 lbs

Part B

21 min alternating EMOM

15/12 cal row

12 KB snatches 24/16 kg

9 KB taters 24/16 kg