Warm up

3 rounds
10 plate squat with press out
20 alternating single leg V-ups
10 alternating box step ups

Deadlift

7×2 at 102.5% of your 4RM from week 1 (9/13), or 87.5% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both.

Conditioning

2 rounds for time :
15 med ball situps 20/14 lbs
20 alternating dumbbell snatches 50/35 lbs
25 single dumbbell box step ups 50/35 lbs
20 alternating dumbbell snatches 50/35 lbs
15 med ball ground to overheads 20/14 lbs

Time cap 15 min
Note: For the med ball ground to overheads, the finish position is with arms fully locked out holding the med ball overhead.

EVF360

Part A
4-5 rounds for load and quality:
10 strict Toes-to-bars
20 double KB seesaws
10/leg posted single leg KB RDL

Part B
2 rounds for time :
15 med ball situps 20/14 lbs
20 alternating dumbbell snatches 50/35 lbs
25 single dumbbell box step ups 50/35 lbs
20 alternating dumbbell snatches 50/35 lbs
15 med ball ground to overheads 20/14 lbs

Time cap 15 min
Note: For the med ball ground to overheads, the finish position is with arms fully locked out holding the med ball overhead.