Warm up
3 rounds of:
10 front rack lunges
10 jerk footwork drills
200m run
Front Squat + Split Jerk
Part A - Front squat 5x3 at 82.5% across
Part B: Split jerk (from rack) 5x3 at 82.5% of C&J 1RM across
Note: use the SugarWOD app to estimate your most recent 1RM, or refer to 12/29/2025 for front squat, or 9/4/2025 for C&J
Conditioning
Every 3 min for 4 rounds, each for time:
50 double unders
5 thrusters 135/95 lbs
5 wall walks
Goal: finish each round in ~90 sec
EVF360
Part A
4 rounds for load and quality:
10 double KB front rack squats
10 "push press" wall balls
Max distance broad jumps in 3 jumps
Time cap: 16 min
Part B
For time:
1,000m/800m row
100 double unders
50 KB goblet squats 24/16 kg
50 single KB shoulder to overheads 24/16 kg
100 double unders
10 wall walks
Time cap: 20 min
Note: switch arm as desired on the shoulder to overheads