Warm up

6 min alternating EMOM:

50 sec rowing

50 sec shuttle runs 25 ft.

Deadlift

5×2 at 85% across

“Spicy” EMOM

16 min alternating EMOM:

45 sec max cal ski erg

10 deadlifts 205/145 lbs

5 devil presses 50/35 lbs

3 sandbag to shoulders AHAP

EVF360

Part A

4 rounds for quality and load (18 min cap):

10 rower pike ups

20 alternating weighted cossack squats (10/leg)

30 sec Paloff press hold per side

10 double DB RDL

Part B

16 min alternating EMOM:

45 sec max cal ski erg

10 double KB deadlifts 32/24 kg

5 devil presses 50/35 lbs

3 sandbag to shoulders AHAP