Warm up

Row 500m/400m, then

2 rounds:

8 KB deadlifts

8 American KB swings

8 alternating KB goblet hold lunge steps

Tempo deadlift

5×6 at 72.5-75%

31X1 tempo

Front rack box step ups

3×6 per leg

Conditioning

12 min alternating EMOM:

15/12 cal row [50 sec cap]

15 burpees

3 deadlifts 275/185 lbs

Scaling: 80% of 1RM deadlift

EVF360

Part A

5 rounds for load and quality:

20 alternating double DB front rack box step ups (10 per leg)

10 double DB bent over row

10 rower hamstring curls

Part B

12 min alternating EMOM:

15/12 cal row [50 sec cap]

15 burpees

15 double KB deadlifts 24/16 kg