Warm up

6 min AMRAP:

10 med ball Russian twists

10 banded good mornings

10 alternating scales

Deadlift

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

— then:

4 at 87.5%

3 at 90%

2 at 92.5%

Intervals

4 rounds or 2 min AMReps:

8 double DB thrusters 35/20 lbs

8 double DB deadlifts 35/20 lbs

8 double DB power cleans 35/20 lbs

8 double DB push presses 35/20 lbs

Max calories on the rower in the remaining time of the 2 min

— rest 2 min between rounds

Goal: 15-20 cal row each round. The DB work should be unbroken.

EVF360

Part A

15 min alternating EMOM:

10 alternating DB renegade row + max plank hold on DB in the remainder of the minute

10 alternating KB goblet hold box step ups 24/16 kg, 24/20 in

16 steps of KB death march 24/16 kg

Part B

4 rounds or 2 min AMReps:

8 double DB thrusters 35/20 lbs

8 double DB deadlifts 35/20 lbs

8 double DB power cleans 35/20 lbs

8 double DB push presses 35/20 lbs

Max calories on the rower in the remaining time of the 2 min

— rest 2 min between rounds

Goal: 15-20 cal row each round. The DB work should be unbroken.