Warm up

2 rounds:

10 banded PVC straight arm pull downs (lats activation)

10 alternating scales

10 weighted single leg bridges (plate or DB on hips)

Deadlift

16 min to perform the following:

Part A: work up to a heavy deadlift for the day (~90%) while maintaining form.

Part B:

1 set of 5 deadlifts at 70%

1 set of 4 deadlifts at 75%

1 set of 3 deadlifts at 80%

Conditioning

Every 4 min, for 4 rounds, each for time:

18 KB snatches 24/16 kg

18/15 cal row

6 hang power cleans 145/100 lbs

6 push jerks 145/100 lbs

Note: you should get 30-60 sec of rest each round, cut the reps on the KB snatches by 2-4 if not, and cap the row to 1 min. The weight on the barbell should allow you to keep it unbroken or done as 5 hang cleans, then one last hang clean into 6 push jerks

EVF360

Part A

Every 2 min for 10 rounds (20 min), alternating between part 1 and part 2:

Part 1: 400m/320m row

Part 2: 10 burpees box jumps over 24/20 in + 20 broad jumps

Note: for the broad jumps, jump back and forth between 2 lines ~5 feet apart

Part B

4 rounds of 3 min AMRAP, 1 min rest between:

18 KB snatches 24/16 kg

14 KB Russian twists 24/16 kg

10 alternating KB goblet hold box step ups 24/16 kg, 24/20 in