Warm up

Tabata style, 20 sec on, 10 sec off, 4 rounds of each (6 min total):
Hollow rocks
Supermen
Plate ground to overhead (light)

Midline strength

3 rounds for load and quality:
2 Turkish getups per side
10 strict toes to bar
10 kang squats

Time cap: 14 min

Conditioning

For time:
250m/200m row
15 shoulder to overheads 95/65 lbs
— rest 1 min
250m/200m row
10 shoulder to overheads 135/95 lbs
— rest 1 min
250m/200m row
5 shoulder to overheads 155/105 lbs
— rest 1 min
250m/200m row
10 deadlifts 185/125 lbs
— rest 1 min
250m/200m row
15 deadlifts 225/155 lbs

Time cap: 15 min

EVF360

Part A

3 rounds for load and quality:
2 Turkish getups per side
10 strict toes to bar
10 KB goblet hold kang squats

Time cap: 14 min

Part B

For time:
2 rounds of:
250m/200m row
20 single KB shoulder to overheads 20/12 kg
— rest 1 min, then 2 rounds of:
250m/200m row
10 single KB shoulder to overheads 24/16 kg
— rest 1 min, then 2 rounds of:
250m/200m row
20 single KB suitcase deadlifts 24/16 kg (10 per side each round)
— rest 1 min, then 2 rounds of:
250m/200m row
10 double KB deadlifts 24/16 kg

Time cap: 20 min