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
Pause Back Squats
Every 3 min, for 5 sets:
8 paused back squats with 1 sec pause at the bottom - no bouncing
Conditioning
5 rounds for time:
11 burpees over the bar
9 deadlifts 135/95 lbs
7 hang power cleans 135/95 lbs
5 shoulder to overheads 135/95 lbs
Time cap: 14 min
EVF360
Part A
18 min alternating EMOM:
16 double DB front rack lunges
10 alternating renegade rows
30 sec plank hold on DBs
10/8 cal row
20 American KBS 24/16 kg
Rest
Part B
15 min AMRAP:
20/16 cal row
15 double DB deadlifts 50/35 lbs
10 double DB clean 50/35 lbs
5 double DB shoulder to overheads 50/35 lbs