Warm up

3 rounds:
10 high box steps up
5 inch worms with pushups
5 fire hydrants per side
10 cal machine (row/ski/bike)

Deadlift

6×3 at 83% across

Core conditioning

3 rounds for time:
400m run
100 ft. single DB farmers carry, right arm 50/35 lbs
10 lateral box jumps overs 24/20 in
100 ft. single DB farmers carry, left arm 50/35 lbs

Time cap: 13 min
Goal: 11 min. The run should take 2min including stairs. It should be pushed for a fast pace, aiming to lower down heart and breathing rates on the carries. Jumps should be lateral. If stepping up, step laterally. Lower the box if needed.

EVF360

Part A
3 rounds for quality and load:
20 alternating dumbbell renegade rows
10/leg single leg RDL
10 double KB sumo deadlifts
15 weighted situps (plate on chest)

Time cap: 14 min

Part B
Every 6 min for 3 rounds, each for time:
30/24 cal ski
200 ft. single arm dumbbell overhead walking lunges 50/35 lbs
30 V-ups
— rest the remainder of the interval

Note: ski time cap of 1:50 each round, adjust calories accordingly. Overhead lunges, switch arm as desired.