Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Front Squat + Split Jerk
Part A - Front squat 5x3 at 85% across
Part B: Split jerk (from rack) 5x3 at 85% of C&J 1RM across
Note: use the SugarWOD app to estimate your most recent 1RM, or refer to 12/29/2025 for front squat, or 9/4/2025 for C&J.
Today's load will feel near maximal as we approach the 3RM test in 2 weeks.
Conditioning
XENOM - Event 6
6 min AMReps:
3 rounds of:
15 toes to bars
10 alternating single DB hang snatches 50/35 lbs
-- then:
10 bar muscle ups
-- then, in the remaining time:
Max ring muscle ups
Scaling options: replace the bar muscle ups with pullups, and ring muscle ups with chest to bar pullups.
Scale the toes to bars to hanging knee raises.
EVF360
Part A
4 rounds for load and quality:
10 double KB complexes
100 ft. per side single KB farmer's carry
Max distance broad jumps in 3 jumps holding a medball 20/14 lbs
Time cap: 20 min
KB complex: 2 front rack lunges (1/leg) + 1 squat
Part B
XENOM - Event 6
6 min AMReps:
3 rounds of:
15 toes to bars
10 alternating single DB hang snatches 50/35 lbs
-- then:
10 bar muscle ups
-- then, in the remaining time:
Max ring muscle ups
"Scaling options: replace the bar muscle ups with pullups, and ring muscle ups with chest to bar pullups.
Scale the toes to bars to hanging knee raises.
"