Warm up

3 rounds:

2 wall walks

10 alternating KB gorilla rows

5/leg single leg KB RDL

Deadlift

Work up to a heavy single around 90% (NOT A MAX)

— then:

6 at 60%

5 at 70%

4 at 80%

Intervals – Cycle 6 benchmark 3

For time:

9 deadlifts 275/185 lbs

18 wall balls 20/14 lbs

200m run

— rest 1 min

15 deadlifts 225/155 lbs

30 wall balls 20/14 lbs

200m run

— rest 1 min

21 deadlifts 185/125 lbs

42 wall balls 20/14 lbs

200m run

Time cap: 16 min (including rest)

Goal: 13 min

Scaling: adjust the load to 75%, 60%, 50% of your 1RM. Wall balls are expected to be done unbroken in the first part, 2 sets max in the second part, and 3 sets max in the last part

EVF360

Part A

15 min alternating EMOM:

30 bicycle crunches

12 alternating Cossack squats

16 alternating DB snatches 50/35 lbs

Part B

For time:

18 KB sumo DL high pulls 24/16 kg

18 wall balls 20/14 lbs

200m run

— rest 1 min

30 KB sumo DL high pulls 24/16 kg

30 wall balls 20/14 lbs

200m run

— rest 1 min

42 KB sumo DL high pulls 24/16 kg

42 wall balls 20/14 lbs

200m run

Time cap: 17 min