Warm up

2 rounds with an empty BB:

5 front squats

5 push presses

5 thrusters

5 jumping good mornings (BB in back rack)

Then 1 min per leg couch stretch

Barbell cycling and conditioning

Every 90 sec for 8 rounds:

30 double unders + clean complex**

Clean complex = 1 deadlift + 1 clean + 1 hang squat clean + 1 jerk

Start around 60% and build up to a heavy set for the day throughout the 8 rounds

Strength

A – Back squat – 5×5

Time cap: 15 min

B – 4×8 per leg single leg KB RDL

Time cap: 12 min

EVF360

Part A

4 rounds for load:

8/leg single leg KB RDL

12 double KB front rack squats

16 unbroken wall balls

Time cap: 16 min

Part B

20 min AMRAP:

10 V-ups

10 cal row

8 V-ups

10 alternating DB snatches 50/35 lbs

6 V-ups

— rest 30 sec before starting the next round