Warm up

3 rounds:

5/leg lateral Box step-ups

10 hollow rocks

5/leg cossack squats

10 box jumps

Back squat

Superset

A. Back squat – 4×14, increasing

B. 10 alternating dumbbell front rack box step ups

— rest ~90s between supersets

Aim to finish your back squat at the same weight as last week, despite the extra 2 reps

Conditioning

14 min AMRAP

15/12 cal row

12 shoulder to overhead 115/80 lbs

9 lateral bar burpees

6 deadlifts 115/80 lbs

3 hang clusters 115/80 lbs 

EVF360

Part A

For time:

10-9-8-7-6-5-4-3-2-1 double dumbbells thrusters

1-2-3-4-5-6-7-8-9-10 hand release push-ups

Part B

14 min AMRAP

2-4-6-8… Alternating arm of (1 dumbell power snatch + 1 DB overhead squat)

5 inverted burpees

This is an ascending AMRAP on the DB complex. Do one DB snatch followed by a DB overhead squat before switching arm. Reps increase by 2 each round (1 per arm)