Warm up

6 min AMRAP:
10 PVC passthrough in squat
50 ft. broad jumps
5 supermen
5 KB goblet hold good mornings

Deadlift (12 min)

The below % load are based on 90% of your most recent deadlift 1RM as a reference
3 reps at 70% 1RM
3 reps at 80% 1RM
MAX effort reps at 90% 1RM (should exceed 4 reps).
Rest as needed between sets.

Conditioning

10 rounds for time:
200m run
100 ft. double KB/DB farmer’s carry 70/50 lbs

Time cap: 20 min – Goal: 1’45” per round
Note: the carries should be heavy and challenging, yet you must be able to complete each set of 100 ft. unbroken

EVF360

Part A
3 rounds for quality and load:
8/leg dumbbell Bulgarian split squats
8/side dumbbell renegade rows
8/leg dumbbell box step ups

Time cap: 14 min

Part B
10 rounds for time:
200m run
100 ft. double KB/DB farmer’s carry 70/50 lbs

Time cap: 20 min – Goal: 1’45” per round
Note: the carries should be heavy and challenging, yet you must be able to complete each set of 100 ft. unbroken