Warm up

6 min AMRAP:
8 alternating bird dogs
8 hollow rocks
8 double DB burpee deadlifts

Deadlift

16 min to perform both A and B:
Part A: work up to a heavy deadlift for the day (~90%) while maintaining form.
Part B:
1 set of 5 deadlifts at 77.5%
1 set of 4 deadlifts at 80%
1 set of 3 deadlifts at 87.5%

Note: the sets of 5 and 4 are the same as last week, while the last set is heavier. This should slightly under your 3RM, adjust down a little if not. Today is not a test day.

Conditioning

5 rounds of 5 min AMRAP:
3 deadlifts at 65%
6 burpees over bar
9 pushups
— rest 1 min between rounds
Continue where you left off each round

EVF360

Part A

For time:
25 air squats
250m/200m row
50 air squats
500m/400m row
75 air squats
750m/600m row
100 air squats
1,000m/800m row
Time cap: 22 min

Part B

5 rounds of 5 min AMRAP:
3 double DB power cleans 50/35 lbs
6 burpee deadlifts 50/35 lbs (2 DBs)
9 pushups
— rest 1 min between rounds
Continue where you left off each round