Warm up

6 min AMRAP:

8 KB deadlifts

8 KB taters

8 alternating lunges

Midline strength

18 min to complete 4 supersets:

8 Jefferson Deadlifts per side

8 Dumbbell pull overs

— rest as needed between supersets

Conditioning

5 x 3 min AMRAP:

3 power snatches 95/65 lbs

6 handstand pushups

9 front squats 95/65 lbs

— rest 1 min between AMRAP, continue where you left off

EVF360

Part A

18 min to complete 4 supersets:

8 per side staggered stance double KB deadlifts

8 Dumbbell pull overs

— rest as needed between supersets

Part B

5 x 3 min AMRAP:

3 DB snatches 50/35 lbs

6 handstand pushups

9 DB goblet squats 50/35 lbs

— rest 1 min between AMRAP, continue where you left off