Warm up
3 rounds of:
200m run
10 OHS w/ PVC or empty bar
10 samson lunges
10 wall slides
Paused overhead Squats
5x4, with 5 sec pause at the bottom
Aim for a load of about 80%+ of last week's top set of 4
Conditioning
4 rounds for time:
25 wall balls 20/14 lbs, 10/9 ft.
50 double unders
25 Russian KBS 32/24 kg
Time cap: 18 min
EVF360
Part A
4 rounds for load and quality:
16 alternating plate overhead lunges (8/leg)
8 double KB deficit sumo deadlifts (25 lbs plate deficit)
8 plate V-ups
8 bent over Y-Raises with small plates
Time cap: 16 min
Part B
4 rounds for time:
25 wall balls 20/14 lbs, 10/9 ft.
50 double unders
25 Russian KBS 32/24 kg
Time cap: 18 min