Warm up

8 min alternating EMOM:

20 spiderman steps

15/side KB suitcase deadlift

10 box jumps

20 single leg glute bridges (10/side)

Back squat

Superset

A. Back squat – 3×18, increasing

B. 8/leg rear foot elevated split squats with dumbbell held at side (aka Bulgarian split squats)

use 50/35 lbs dumbbells or heavier

Conditioning

3 RFT:

20 shoulder to overhead  95/65 lbs

20 front rack lunges 95/65 lbs

Time cap: 12 min

EVF360

Part A

5 rounds of 3 min AMRAP, 1 min rest between:

3 devil presses 50/35 lbs

6 box jumps

9 wall balls

Pick up where you left off each round

Part B

For time:

50/40 cal row

40 burpees with lateral jump over rower

30 push-ups

20 V-ups

100 ft. broad jumps