Warm up
2 rounds of:
1 min cardio of choice
10 PVC passthroughs
10 90/90 hip openers
5 overhead squats
5 snatch balances
Overhead Squats
Every 3 min for 4 sets:
X overhead squats at 65%+ of snatch 1RM
Rep scheme: first set with 6 reps, second set with 5, third with 4, last with 6 reps
Front Squats
Every 2 min for 4 rounds:
X front squats at 75%+ of 1RM
Rep scheme: first set with 3 reps, second set with 2, third with 1, last with 3 reps
Conditioning
3 rounds for time:
400m run
3 rounds of Cindy
1 round of Cindy = 5 pullups + 10 pushups + 10 air squats
Time cap: 17 min
EVF360
Part A
For 4 rounds (16 min), rotating through station as 40 sec work, 20 sec rest/transition, for max reps:
Double KB thrusters 20/12 kg
KB Turkish situps per side (alternate arm each round, 2 on right, 2 on left)
Cal ski
Plate ground to overheads 35/25 lbs
Part B
3 rounds for time:
400m run
3 rounds of Cindy
1 round of Cindy = 5 pullups + 10 pushups + 10 air squats
Time cap: 17 min