Warm up

20 thick band good mornings, then
6 mins AMRAP:
5 L/5 R single arm KBS
5 pullups or ring rows
5 burpees
5 situps

Deadlift

Deadlift 4×5 at 85% of your 4RM from last week, or 75% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both.

Conditioning

15 min alternating EMOM:
100 ft. sandbag carry AHAP
30 sec double KB front rack marches
15 wall balls 20/14 lbs
20-30 sec hanging L-sit hold / knee tuck up hold
12 alternating single DB power cleans 50-70 lbs/35-50 lbs

Note: do not arch back while performing the front rack march steps. Keep your torso neutral and raise knees to just above hip crease. You shuld feel your abs being challenged.

EVF360

Part A
For time:
3,000m/2,400m row **
** Every 2 min, starting at 2’00”, perform 6 box jumps 24/20 in

Time cap: 18 min

Part B
15 min alternating EMOM:
100 ft. sandbag carry AHAP
30 sec double KB front rack marches
15 wall balls 20/14 lbs
20-30 sec hanging L-sit hold / knee tuck up hold
12 alternating single DB power cleans 50-70 lbs/35-50 lbs

Note: do not arch back while performing the front rack march steps. Keep your torso neutral and raise knees to just above hip crease. You shuld feel your abs being challenged.
Scaling: replace the sandbag carry with double KB front rack carry