Warm up
Choose your cardio:
400m run / 500m row or ski
Then, 3 sets of:
10 alternating cossack squats
10 alternating box step ups
5 plate squats with press out
Tempo Back Squat
Every 3 min for 5 sets:
5 tempo back squats at 33X1 tempo
Note: Stay around 60% and focus on tempo and speed coming up
Conditioning
3 rounds for time:
5 sumo deadlifts high pulls 135/95 lbs
10 shoulder to overheads 135/95 lbs
15/12 cal ski or row
-- rest 2 min, then 3 rounds for time:
5 thrusters 135/95 lbs
10 burpees
50 double unders
Time cap: 18 min
EVF360
Part A
For max distance:
15 min row
Part B
5 rounds of 3 min AMReps, 1 min rest between rounds:
16 alternating DB snatches 50/35 lbs
16 single arm DB thrusters 50/35 lbs
Max single double unders in the remaining time