Warm up

3 rounds:

10 alternating single leg glute bridges

5 jumping good mornings withh empty BB in back rack

10 KB sumo deadlifts

10 jumping squats

Strength

10 min EMOM :

3 deadlifts at 65% (across) + 6 plank transitions

Conditioning

For time:

30-20-10

Alternating Dumbbell snatches 50/35 lbs

Burpees

— Rest 2 min, then:

15-10-5 alternating single Arm devil presses 50/35 lbs

 200m run after each round of devil presses

Time cap: 22min

EVF360

Part A

12 min alternating EMOM:

20 plate Russian twists

12 plank transitions

8/side single KB suitcase deadlifts

Part B

For time:

30-20-10

Alternating Dumbbell snatches 50/35 lbs

Burpees

— Rest 2 min, then:

15-10-5 alternating single Arm devil presses 50/35 lbs

 200m run after each round of devil presses

Time cap: 22min