Warm up

2 rounds:

5 fire hydrants per side

5 high box step ups per side

5 cal ski erg

5 inch worms with push-up

Strength

Part A

Deadlift

5 at 60%, 5 at 65%, 5 at 70%, 1 at 80%

Part B

Bench press

5 at 60%, 5 at 65%, 5 at 70%, 1 at 80%

Conditioning

Every 5 min for 4 rounds, each round for time (score is slowest round):

500m/400m row

21 lateral burpees over a barbell

12 V-ups

— rest the remainder fo the interval

EVF360

Part A

15 min alternating EMOM:

12 double KB sumo dealifts 24/16 kg

12 double KB swings 24/16 kg

12 double KB floor presses 24/16 kg

Part B

Every 5 min for 4 rounds, each round for time (score is slowest round):

500m/400m row

21 lateral burpees over a 12″ object (KB, or BB)

12 V-ups

— rest the remainder fo the interval