Warm up

1 min per side banded front rack stretch

then, 2 rounds of:

5 thoracic cage rotations per side in squat

10 alternating plank extensions

15 down-ups

Front squat

5×10 at 50%-60% of 1RM

Focus on speed, stand up as fast as possible.

Perform 5 seated box jumps between sets

Conditioning

For time:

400m run

21 deadlifts 205/145 lbs

400m run

15 deadlifts 205/145 lbs

400m run

9 deadlifts 205/145 lbs

Time cap: 14 min

Note: the weight should not exceed 60% of your deadlift 1RM. Adjust down if so.

EVF360

Part A

8 rounds of 1 min AMReps, with 1 min rest between:

10 burpees to target

max box jumps in the remaining time

Part B

For time:

400m run

21 KB deadlifts 24/16 kg

21 Russian KBS 24/16 kg

400m run

15 KB deadlifts 24/16 kg

15 Russian KBS 24/16 kg

400m run

9 KB deadlifts 24/16 kg

9 Russian KBS 24/16 kg

Time cap: 14 min