Warm up
One time through:
2 min cardio machine
10 alternating box step ups
10 KB goblet hold good mornings
10 90/90 mobility moves
1 min cardio machine
10 alternating cossack squats
10 squat jumps
Lunges
Back rack lunges
Every 3 min for 5 sets:
10 alternating back rack forward lunges
Note: Increase load from last week for all sets
Conditioning
Partner WOD, in teams of 2, one partner working at a time, 20 min AMRAP, split as desired:
500m/400m row
5 power cleans 155/105 lbs
5 burpees
5 shoulder to overheads 155/105 lbs
5 med ball thrusters 20/14 lbs
EVF360
Part A
16 min to perform 3-4 rounds of the following for load and speed:
16 alternating KB front rack box steps up
100 ft. KB offset carry - one KB farmer's style, one KB front rack
50 ft. broad jumps
30 sec per side star plank hold
Part B
Partner WOD, in teams of 2, one partner working at a time, 20 min AMRAP, split as desired:
500m/400m row
5 double DB power cleans 50/35 lbs
5 burpees
5 double DB shoulder to overheads 50/35 lbs
5 med ball thrusters 20/14 lbs