Warm up

3 rounds
10 cal machine
5 /side dumbbell suitcase deadlifts
10 empty barbell front rack rear lunges
5 tall box step ups per leg
5 empty barbell good mornings

Strength

15 min alternating EMOM:
5 back squats
Max distance farmer’s carry AHAP
10 double KB Romanian deadlifts

Note: Back squat should be around 70-75%

Conditioning

Every 3 min for 4 rounds, each for time:
10 KB goblet squats 24/16 kg
50 double unders
10 KB goblet box step ups 24/20 in, 24/16 kg

EVF360

Part A
15 min alternating EMOM:
10 double KB front rack lunges
Max distance farmer’s carry AHAP
10 double KB Romanian deadlifts

Part B
Every 3 min for 4 rounds, each for time:
10 KB goblet squats 24/16 kg
50 double unders
10 KB goblet box step ups 24/20 in, 24/16 kg