Warm up
2 rounds:
4 high box step ups
6 no-pushup burpees
8 alternating bird dogs
10 gorilla jump squats
Back Squat
Every 2:30 min for 6 rounds:
4 back squats**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
3 rounds for time:
400m run
20 toes to bars
10 front squats 155/105 lbs
Time cap: 15 min
Note: the bar comes from the ground
EVF360
Part A
Every 4 min for 4 rounds, complete, for quality:
20 plate hold cossack squats (scale with lunges)
20 plate V-ups
10 double KB front rack squats AHAP
Part B
4 rounds for time:
400m run
20 double KB front rack lunges 24/16 kg
10 toes to bars
Time cap: 20 min