Warm up
3 rounds of:
200m run
10 alternating box step ups
30 sec dead hang
10 front rack lunges
Front Squat
Take 20 min to find a new 3RM front squat
Warm-up suggestion:
5 reps with empty barbell
5 reps at 50% of 1RM
2 reps at 60% of 1RM
then single reps at 70%, 75%, 80%, then attempt
Conditioning
3 rounds for time:
400m run
21 American KBS 24/16 kg
12 handstand pushups
Time cap: 14 min
EVF360
Part A
5 rounds for load and quality:
10 double KB front squats
10 double KB front rack lunges
100 ft. double KB farmer's carry
Time cap: 20 min
Part B
3 rounds for time:
400m run
21 American KBS 24/16 kg
12 handstand pushups
Time cap: 14 min
Note: Scale the handstand pushups to pike pushups, possibly band assisted (band around hips)