Warm up
6 min AMRAP:
5 cal ski/row
5 supermen
10 alternating jumping lunges
5 empty barbell tempo front squats
Front Squat
Front squat tempo 33X1: 6x4 at 70%
Conditioning
Open WOD 18.1
20 min AMRAP
8 toes to bars
10 single DB alternating hang clean and jerks 50/35 lbs
14/12 cal row
EVF360
Part A
15 min to perform 4 rounds of the following for load and speed:
12 double KB front rack squats
12 alternating double DB box steps up
20 alternating DB plank pull throughs
Part B
Open WOD 18.1
20 min AMRAP
8 toes to bars
10 single DB alternating hang clean and jerks 50/35 lbs
14/12 cal row