Warm up

5 min AMRAP:

6 plate ground to overheads

6 lunges with plate

6 jumping good mornings

Deadlift

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

— then:

6 at 65%

5 at 75%

4 at 85%

Intervals

5 rounds of 2 min of work, 1 min rest between:

10-8-6-4-2 bar muscle ups / 30-24-18-12-6 pullups

15 KB goblet squats 24/16 kg

Max burpees to 6″ target in the remaining time of the interval.

Note: The volume of pulling movements (MU or pullups) goes does each interval, with the last interval starting with 2/6 bar MU / pullups respectively.

EVF360

Part A

Every 5 min for 25 min (complete for time the work in each interval):

From 0’00” to 5’00”: row 1,000/800m

From 5’00” to 10’00”: 100 DUs + 75 situps

From 10’00” to 15’00”: 3 rounds of: 10 Right arm KB suitcase deadlifts 32/24 kg, 10 Left arm KB suitcase deadlifts 32/24 kg, 15 American KBS 32/24 kg

From 15’00” to 20’00”: 100 DUs + 75 situps

From 20’00” to 25’00”: row 1,000/800m

Part B

4 rounds for load:

100 ft. per side DB offset carry (one DB overhead, one DB farmer’s style)

10 per side lateral DB goblet box step ups (single DB goblet hold)

10 double DB RDL