Warm up

9 min alternating EMOM:

15 weighted good mornings

30 sec plate truck driver

12 alternating plank extensions

Strength

Deadlift

5×2 at 85%

Bench press

5×2 at 85%

Conditioning

5 rounds for time:

400m run

21 deadlifts 155/105 lbs

Time cap: 21 min

EVF360

Part A

5 rounds for load and quality:

20 weighted glute bridges (dumbbell on hips)

20 bent over KB seesaw rows

1 minute low ring plank hold

Part B

5 rounds for time:

400m run

21 American KBS 24/16 kg

12 situps

Time cap: 21 min