Warm up

3 rounds:
5 pullups / ring rows
10 KB goblet squats
15 banded good mornings

Deadlift

7×2
Work up to a challenging double for the day

Conditioning

13 min AMRAP:
8 thrusters 95/65 lbs
10 alternating front rack reverse lunges 95/65 lbs
12 pushups

Goal: 7+ rounds, keeping each movement unbroken. Adjust the load accordingly.

EVF360

Part A

Every 2:30 min for 6 rounds, each for time:
15/12 cal row
25 double DB deadlifts 50/35 lbs

Part B

13 min AMRAP:
8 wall balls 20/14 lbs
10 alternating reverse lunges holding medicine ball bear hug style 20/14 lbs
12 pushups