Warm up

3 rounds:
4 high box step ups
4 scap pushups
4 per side bird dogs
4 per side single leg glute bridges

Deadlift

2×7 at 72.5% across
1×8 at 75% across
1×9 at 72.5% across

Barbell cycling & Conditioning

2 rounds for time:
50/40 cal row
10 bear complexes 135/95 lbs

1 bear complex = 1 power clean + 1 front squat + 1 shoulder to overhead + 1 back squat + 1 behind the next shoulder to overhead

Time cap: 15 min

Scaling: Adjust the load to 60% of your max clean and jerk, or the Rx weight, whichever is lighter. You should complete on average 5 complexes every 2 min.

EVF360

Part A
Every 4 min for 4 rounds, each for time:
2 rounds of:
15/12 cal row
15 double DB deadlifts 50/35 lbs
— rest the remainder of the interval once you have completed the 2 rounds

Part B
7 min AMRAP:
7 plate ground to overheads 35/25 lbs
7 air squats
— rest 1 min, then:
7 min AMRAP:
7 burpees to plate
14 box step ups 24/20 in