Warm up

2 rounds:

5 fire hydrants per side

5 high box step ups per side

5 supermen

5 paused thrusters (2 sec pause in squat)

Front squat

6 reps at 77.5%

4 reps at 82.5%

2 reps at 90%

Then, 2 sets of max effort at 80%, resting 3 min between sets

Goal on the last 2 sets: 5+ reps for each, your first set most likely being higher.

Time cap: 16 min

Conditioning

4 rounds of 3 min AMReps:

3 bar MUs / 6 Chest to bar pullups

6 devil presses 50/35 lbs

max cal row in the remaining time

— rest 1 min between rounds

EVF360

Part A

16 min alternating EMOM:

6 box drops and jumps

8/leg DB Bulgarian split squats

10 single leg pikes over object per side

12 double KBs front rack squats

Note: for the box drop and jump, the height of the first box should not exceed 20 in, but the box to jump to should be as high as possible.

Single leg pike lift: https://www.youtube.com/watch?v=9p13nKWLbDU

Box drop and jump: https://www.youtube.com/watch?v=2Z9xax8kb00

Part B

4 rounds of 3 min AMReps:

3 bar MUs / 6 Chest to bar pullups

6 devil presses 50/35 lbs

max cal row in the remaining time

— rest 1 min between rounds