Warm up

2 rounds:
5 cat cows
5 per side staggered stance KB goblet hold good mornings
5 per side bent over single KB row
10 jumping lunges

Deadlift

4×4 at 90% of your 4RM from week 1 (9/13), or 77.5% of your most recent deadlift 1RM, whichever is calculated number is higher if you have both.

Conditioning

15 min alternating EMOM:
12/10 cal ski
12 alternating single dumbbell power cleans 50/35 lbs
12 med-ball situps 20/14 lbs

EVF360

Part A
4 rounds for load and quality:
200 ft. per side single KB farmer’s carry
20 KB gorillas rows
10 per leg double KB single leg deadlift

Part B
15 min alternating EMOM:
12/10 cal ski
12 alternating single dumbbell power cleans 50/35 lbs
12 med-ball situps