Warm up
6 min AMRAP
10 alternating groiners
10 squat jumps
5/leg lateral leg swings
5 glute bridges
Back Squat
Every 2:30 min for 6 rounds:
4 back squats**
** Loads: 75%, 80%, 85%, 87.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD
Conditioning
For time, 27-21-15-9 reps of:
Squat cleans 95/65 lbs
Single DB box step ups 50/35 lbs, 24/20 in
Time cap: 13 min
EVF360
Part A
Every 5 min for 4 rounds, complete, for quality:
20 sec per leg single leg wall sit
10 double DB front foot elevated split squats per side
10 cal row sprint
10 double DB squat jumps (Farmer's style)
Note: use a 45 lbs plate to elevate your front foot on the split squats
Part B
For time, 27-21-15-9 reps of:
KB goblet squats 24/16 kg
KB goblet box step ups 24/16 kg, 24/20 in
Time cap: 13 min