Warm up

Every 2 min for 4 rounds:

5 burpees

10 cossack squats

10 squat thrusts

5 V-ups

Barbell cycling and conditioning

Every 3 min, for 6 rounds:

50 double unders

15 toes to bars

5 power cleans

Work up to a challenging weight

Strength

Front squat:

5×5

EVF360

Part A

Every 5 min for 5 rounds:

500m/400m row

50 double unders

20 double KB deadlifts 24/16 kg

Part B

Tabata bicycle crunches

— rest 2 min, then:

Tabata single leg glue bridges (alternate leg each interval)

— rest 2 min, then:

Tabata plate ground to overheads 25/15 lbs