Warm up

2 rounds:

5/side fire hydrants

5 Bootstrap squats

200m row

5 KB suitcase deadlifts per side

Tempo deadlift

6×3 at 85%

31X1 tempo

Conditioning

16 min alternating EMOM:

12 toes to bars / hanging knee raises

150 ft. sandbag carry

12/10 cal ski

12/10 cal row

EVF360

Part A

5 sets of each movement, for load and quality:

3 weighted strict pullups – increase weight from two weeks ago

10 weighted/strict hanging knee raises

20 plate truck drivers (10 each way)

20 alternating bent over KB seesaw rows

Part B

16 min alternating EMOM:

12 toes to bars / hanging knee raises

150 ft. double KB front rack carry

12/10 cal ski

12/10 cal row