Warm up
3 rounds of:
10 cal ski/row
10 alternating box steps up
10 KB goblet hold good mornings
5 per side world's greatest stretch
Back Squat
5x3**
Work up to a heavy set for the day, in the range of 75-85%
** After each set of back squat, perform 80 ft. single KB/DB Farmer's carry per side AHAP
Note: 80 ft. is over to the end of the room and back
Conditioning
For time:
30/24 cal row
25 overhead squats 95/65 lbs
20/16 cal row
15 power snatches 115/80 lbs
10/8 cal row
5 squat snatches 135/95 lbs
Time cap: 12 min
EVF360
Part A
15 min to perform 3-4 rounds for load and quality
20 alternating KB goblet lunges 24/16 kg
80 double KB front rack carries or sandbag carries
20 sec per side Copenhagen plank
40 sec wall sit hold
Part B
Every 5 min for 4 rounds, each for time:
250m/200m row
20 plate ground to overheads 35/25 lbs
15 wall balls 20/14 lbs
10 burpees to plate
5 plate overhead squats 35/25 lbs
-- rest the remainder of the interval