Warm up
3 rounds:
10 BB kang squats
10 BB jump squats
5/side windmills w/ KB or DB
Back Squat
In 18 min, find a heavy set of 10 back squats
Conditioning
2 rounds for time of:
250m/200m row
12 back squats 95/65 lbs
250m/200m row
9 front squats 95/65 lbs
250m/200m row
6 overhead squats 95/65 lbs
Time cap: 12 min
EVF360
Part A
4 rounds:
10/leg double DB Bulgarian split squats (Farmer's style)
20 alternating DB plank pull throughs
Time cap: 15 min
Part B
Every 3 min for 5 rounds:
300m/250m row
20 wall balls 20/14 lbs
Max plate ground to overheads in the remaining time 35/25 lbs
-- rest 1 min between rounds