Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Tempo Front Squat
Tempo 33X1: 7x3 at 82.5%
Conditioning
3 rounds for time:
20 wall balls 20/14 lbs
20 pullups
20/16 cal row
Time cap: 11 min
EVF360
Part A
For time:
36-30-24-18-12-6 reps of:
Burpees over the KB
American KBS 24/16 kg
Weighted med ball situps 20/14 lbs
Time cap: 22 min
Part B
3 rounds for time:
20 wall balls 20/14 lbs
20 pullups
20/16 cal row
Time cap: 11 min