Warm up

3 rounds:

5 pullups / ring rows

10 KB goblet squats

15 banded good mornings

Strength

Deadlift

7×2

Work up to a challenging double for the day

Time cap: 18 min

Conditioning

13 min AMRAP:

7 thrusters 95/65 lbs

9 alternating front rack reverse lunges 95/65 lbs

11 pushups

Can you sustain one round per minute?

EVF360

Part A

Every 3 min for 15 min:

15/12 cal row

25 double DB deadlifts 50/35 lbs

Part B

13 min AMRAP:

7 wall balls 20/14 lbs

9 alternating reverse lunges holding medicine ball bear hug style 20/14 lbs

11 pushups