Warm up

Row 500m/400m
then
2 rounds:
10 barbell good mornings
10 lunges
5 bootstrap squats

Front squat

3×5 at 70-75%

Barbell rear lunges

3×10, increasing (alternating legs, 5 per leg)

Conditioning

In 6 min:
Row 500m/400m (2 min cap)
then, in the remaining time, AMRAP:
5 power cleans 135/95 lbs
10 alternating DB snatches 50/35 lbs
–rest 2 min
In 6 min:
Row 500m/400m (2 min cap)
then, in the remaining time, AMRAP:
5 front squats 135/95 lbs
10 alternating DB snatches 50/35 lbs

EVF360

Part A
3-4 rounds for quality and load:
16 double KB front rack rear lunges
8/leg single leg double KB RDL
8/side double KB see saw rows

Time cap: 15 min

Part B
In 7 min:
Row 500m/400m (2 min cap)
then, in the remaining time, AMRAP:
5 double DB power cleans 50/35 lbs
10 alternating DB snatches 50/35 lbs
–rest 3 min
In 7 min:
Row 500m/400m (2 min cap)
then, in the remaining time, AMRAP:
5 double DB front squats 50/35 lbs
10 alternating DB snatches 50/35 lbs