Warm up

3 rounds (7 min max):
5 burpees
10 cossack squats
10 alternating box step ups
10 alternating bird dogs

Back squat

10 min to work up to a heavy double around 85%
— then:
5 sets of 3 paused back squats at 82.5% – 3 sec pause
After each set of paused back squat, perform 6 barbell seated good mornings, increase from last week

Conditioning

Buy-in:
1,000m/800m row
then:
10-9-8-…-2-1 alternating DB snatches 50/35 lbs
1-2-3-…-9-10 toes-to-bar

Time cap: 15 min
Goal: <13 min. Each round of toes to bars should be in 2 sets or less, scale to hanging knee raises or leg raises if this is going to be a challenge.

EVF360

Part A

Buy-in:
1,000m/800m row
then:
10-9-8-…-2-1 alternating DB snatches 50/35 lbs
1-2-3-…-9-10 toes-to-bar

Time cap: 15 min
Goal: <13 min. Each round of toes to bars should be in 2 sets or less, scale to hanging knee raises or leg raises if this is going to be a challenge.

Part B

For max rep:
3 min AMReps: row for calories
— rest 90 sec
3 min AMReps: box jumps 24/20 in
— rest 90 sec
3 min AMReps: double DB manmakers 50/35 lbs

Bodybuilding express

20 min alternating EMOM, performed as 40 sec work, 20 sec rest/transition, rotate through the following movements for max reps:
Double DBs Romanian deadlifts
DB Arnold presses
Double DBs jumping lunges (DBs held farmer’s style – light enough to enabled jumping)
Double DB flyes
KB goblet hold wall sit

Note: the weight should be very challenging to work continuously for 40 sec (i.e. you should not be able to keep the 40 sec unbroken). There are a total of 4 rounds at each station.