Warm up

2 rounds:

10 banded good mornings

10 backwards banded monster walk steps

5 frog hops

5/leg single leg glute bridges

Tempo deadlift

6×5 at 75-80%

31X1 tempo

Front rack box step ups

3×5 per leg

Conditioning

For time:

40 thrusters 95/65 lbs

30 power clean and jerks 95/65 lbs

20 overhead squats 95/65 lbs

30 power clean and jerks 95/65 lbs

40 thrusters 95/65 lbs

Time cap: 14 min

EVF360

Part A

5 sets of each movement, for load and quality:

5 (weighted) strict pullups

10 plate V-ups

10 double DB Romanian deadlifts

20 banded PVC straight arm pull downs

100 ft. double KB farmer’s carry

Part B

5 rounds for time:

10 Russian KBS 32/24 kg

10 single arm DB overhead lunge steps right arm 50/35 lbs

10 single DB deadlifts right arm 50/35 lbs

10 Russian KBS 32/24 kg

10 single arm DB overhead lunge steps left arm 50/35 lbs

10 single DB deadlifts left arm 50/35 lbs

Time cap: 16 min