Warm up

6 min AMRAP:

8 alternating high box step ups 30/24 in

8 empty BB front rack lunge steps

4 inch worms

Gymnastics drills

8 min alternating EMOM:

8-12 practice of box blocked toes-to-bars

10 supermen holding a PVC overhead

Back squat

3 at 70%, 3 at 80%, Max effort at 90%, rest 3min, Max effort at 90%

Note: use 90% of your estimated 1RM as reference. So if your 1RM is 300 lbs, use 270 lbs as a reference. Your weights for today will be:

70% x 270 = 189 lbs

80% x 270 = 214 lbs

90% x 270 = 243 lbs

Goal: 7+ reps on each of the max effort sets.

Conditioning

For time:

10 wall walks

20 front squats at 75% of clean 1RM

30 handstand pushups

20 deadlifts (same weight)

10 toes to bars

Time cap: 11 min

Note: handstand pushups must be done in 4 sets or less. Scale the volume to 15-20 handstand pushups to achieve this or adjust to 15 pike pushups (with or without box)

EVF360

Part A

For max reps on a 18 min running clock:

3 min row cal

3 min wall balls 20/14 lbs

3 min alternating DB renegade row 50/35 lbs

2 min row cal

2 min wall balls 20/14 lbs

2 min alternating DB renegade row 50/35 lbs

1 min row cal

1 min wall balls 20/14 lbs

1 min alternating DB renegade row 50/35 lbs

Part B

For time:

10 wall walks

20 double DB front squats 50/35 lbs

30 pushups

20 double DB deadlifts 50/35 lbs

10 plate V-ups 15/10 lbs

Time cap: 11 min