Warm up

2 rounds of:

250m/200m row

10 alternating bird dogs

3 KB Turkish situps per side with floor press

Strength

Part A

Bench press 5×5 at 50%

Part B

Deadlift 5×5 at 50%

Conditioning

3 rounds for time:

500m/400m row

21 burpees

400m run

— rest 90 sec between rounds

Time cap: 20 min

EVF360

Part A

12 min AMRAP

12 tuck jumps

12 alternating DB renegade rows 50/35 lbs

12 med ball cleans 20/14 lbs

12 med ball Russian twists 20/14 lbs

Part B

3 rounds for time:

500m/400m row

21 burpees

400m run

— rest 90 sec between rounds

Time cap: 20 min