Warm up

3 rounds:

6 single DB burpee deadlifts

8 alternating box step ups

10 empty BB bent over row

Deadlift

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

— then:

5 at 77.5%

4 at 87.5%

3 at 90%

Intervals

For completion:

4 min EMOM:

15 American KBS 24/16 kg + 5 burpees

— rest 1 min

4 min EMOM:

10 KB box step ups + 10 KB sumo deadlift high pulls 24/16 kg, 24/20 in

— rest 1 min

4 min EMOM:

5 burpee box jumps + 5 American KBS 24/16 kg, 24/20 in

Note: In each EMOM, both movements must be performed in the same minute

EVF360

Part A

15 min alternating EMOM

14 double DB deadlifts 50/35 lbs

14/11 cal ski

5 per side seated lateral med ball side toss 20/14 lbs

Part B

For completion:

4 min EMOM:

15 American KBS 24/16 kg + 5 burpees

— rest 1 min

4 min EMOM:

10 KB box step ups + 10 KB sumo deadlift high pulls 24/16 kg, 24/20 in

— rest 1 min

4 min EMOM:

5 burpee box jumps + 5 American KBS 24/16 kg, 24/20 in

Note: In each EMOM, both movements must be performed in the same minute