Warm up

9 min alternating EMOM:

12 weighted good mornings

15 med ball overhead squats

18 walking lunges

Midline strength

5 supersets of:

8 banded deadlifts ~60%

10 weighted V-ups (hold a 10 lbs plate or a light DB in your hands)

— rest as needed between the supersets

Time cap: 18 min

Conditioning

6 rounds for time:

10 hang power cleans 115/75 lbs

10 burpees over the bar

15 pushups

Time cap: 16 min

EVF360

Part A

4 rounds for quality

12 double KB sumo deadlifts

10 weighted V-ups (hold a 10 lbs plate or a light DB in your hands)

30 sec per side star plank hold

Time cap: 18 min

Part B

6 rounds for time:

20 American KBS 24/16 kg

15 pushups

10 burpees over the KB

Time cap: 16 min