Warm up

2-3 rounds:
10 alternating bird dogs
10 hollow rocks
10 alternating cossack squats
5 barbell kang squats
5 per side single KB suitcase deadlifts

Deadlift benchmark

Take 20 min to establish a 4 rep max deadlift

Conditioning

16 min alternating EMOM
10 plate V-ups
200m run
10 barbell ab rollouts
12/10 cal ski

EVF360

Part A
5 rounds for time:
200 ft. double DB farmer’s carry 50/35 lbs
20 alternating meb ball bear hug hold lunges 20/14 lbs
5 high box jumps 30/24 in

Part B
16 min alternating EMOM
10 plate V-ups
200m run
10 barbell ab rollouts
12/10 cal ski