Warm up

2 rounds:

10 hollow rocks

15 burpees

20 glute bridges

Midline strength

4 rounds, for weight:

8 single KB suitcase deadlifts per side

10 per side staggered stand barbell good mornings

6 per side tempo dragonflies, with one knee bent – ~3 seconds down

Time cap: 18 min

Conditioning

13 min AMRAP:

8 American KBS 24/16 kg

10 KB goblet squats 24/16 kg

12 Russian KBS 24/16 kg

14 pushups

EVF360

Part A

4 rounds, for weight:

8 single KB suitcase deadlifts per side

10 per side staggered stand KB goblet hold good mornings

6 per side tempo dragonflies, with one knee bent – ~3 seconds down

Time cap: 18 min

Part B

13 min AMRAP:

8 American KBS 24/16 kg

10 KB goblet squats 24/16 kg

12 Russian KBS 24/16 kg

14 pushups