Warm up

3 rounds:
10 bird dogs
10 supermen
10 groiners
10 Hollow rocks

Banded deadlift

5×5 at 65% of deadlift 1RM – focus on explosiveness of the hip extension once the bar is above the knee.
How to set up the band: https://www.youtube.com/watch?v=cmYG-tfNCfk

Back Rack Lunges

3×10
Note: 5 per leg. No EMOM today, focus on maximizing load.

Conditioning

3 rounds for max reps, 40s work, 20s rest, rotating through the following stations:
American KBS 24/16 kg
Ab-mat situps
Burpee single KB suitcase deadlifts 24/16 kg (switch the side of the KB each rep)
Ski for calories

EVF360

Part A
5 rounds for time:
100 ft right arm KB carry 32/24kg
100 ft left arm KB carry 32/24kg
20 V-ups or 12 toes to bar
50 ft. burpees broad jumps

Time cap: 18 min

Part B
3 rounds for max reps, 40s work, 20s rest, rotating through the following stations:
American KBS 24/16 kg
Ab-mat situps
Burpee single KB suitcase deadlifts 24/16 kg (switch the side of the KB each rep)
Ski for calories