Warm up

2-3 rounds (6 min cap):
4 high box step ups
4 supermen
4 per side deadbugs
4 per leg single leg KB RDL

Deadlift

2×8 at 70% across
1×9 at 72.5% across
1×10 at 70% across

Barbell cycling & Conditioning

For time:
50 deadlifts 95/65 lbs
250 double unders
50 overhead squats 95/65 lbs

Time cap: 15 min
Goal: Sub 11 min

EVF360

Part A

5 sets of each movement, for load and quality:
5 (weighted) strict pullups
10 plate V-ups
10 double DB Romanian deadlifts

Part B

5 rounds for time:
20 double unders
10 single arm DB overhead lunge steps right arm 50/35 lbs
10 single DB deadlifts right arm 50/35 lbs
20 double unders
10 single arm DB overhead lunge steps left arm 50/35 lbs
10 single DB deadlifts left arm 50/35 lbs

Time cap: 16 min