Warm up

2 rounds:

10 alternating bird dogs

10 alternating KB single leg RDL

30 sec per leg single leg wall sit (lift one foot off the ground)

Deadlift

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

— then:

6 at 67.5%

5 at 77.5%

4 at 87.5%

Intervals

For time:

250m/200m row

21 shoulder to overheads 95/65 lbs

— rest 1 min

250m/200m row

15 shoulder to overheads 135/95 lbs

— rest 1 min

250m/200m row

9 shoulder to overheads 155/105 lbs

Time cap: 11 min

Note: You should be able to complete each round of shoulder to overheads in 2 sets or less.

EVF360

Part A

14 min alternating EMOM:

50 double unders

3-6-9-…-21 double KB swings 24/16 kg

Alternate between double unders and KBS each minute. The DU remain the same, but KBS increase by 3 each round

Part B

For time:

250m/200m row

30 single DB shoulder to overheads 50/35 lbs

— rest 1 min

250m/200m row

20 double DB shoulder to overheads 50/35 lbs

— rest 1 min

250m/200m row

10 double KB shoulder to overheads 24/16 kg

Time cap: 13 min