Warm up

Row 500m/400m, then
2 rounds:
8 alternating bird dogs
8 barbell good mornings
4 strict toes to bars / hanging knee raises

Deadlift (12 min)

The below % load are based on 90% of your most recent deadlift 1RM as a reference
5 reps at 75% 1RM
3 reps at 85% 1RM
MAX effort reps at 95% 1RM (should exceed 2 reps).
Rest as needed between sets.

Conditioning

3 rounds for time:
400m run
30 wall balls 20/14 lbs
20 chest to bar pullups

Time cap: 18 min

EVF360

Part A
4 rounds for load and quality:
10 per side single leg KB RDL
10 alternating double DB front rack box step ups
100 ft. per side single DB/KB farmer’s carry

Time cap: 16 min

Part B
3 rounds for time:
400m run
30 wall balls 20/14 lbs
20 chest to bar pullups

Time cap: 18 min