Warm up

6 min AMRAP:

5/ side lateral banded monster walk

5 Russian baby makers

5 tempo jump squats (3 seconds negative)

10 hollow rocks

Back squat

Superset

A. Back squat – 2×20

B. 2×8/leg barbell front rack box step ups

Time cap: 16 min

Conditioning

12 min AMRAP:

30 double unders

3 hang power cleans 95/65 lbs

3 push jerks 95/65 lbs

30 double unders

6 hang power cleans 95/65 lbs

6 push jerks 95/65 lbs

continue adding 3 reps to the barbell movements every round

For people who do not have double unders, the substitute is 15 lateral jumps over the barbell. We may not have enough jump ropes in the gym for everyone

EVF360

Part A

14 min alternating EMOM:

10 double dumbbell thrusters 50/35 lbs

20 American KBS 24/16 kg

Part B

Every 4 min for 4 rounds:

12/10 cal ski

12 toes-to-bar or 12 V-ups

12 handstand pushups or 12 dumbbell Z-press

12 wall balls 20/14 lbs, 10/9 ft.

Scale volume of each movement accordingly to get at least 30 sec rest in each interval