Warm up

2 rounds:
10 alternating box step ups
10/arm single arm KBS
5 inch worms with pushups

Deadlift- Wendler week 4

The below % load are based on 90% of your most recent deadlift 1RM as a reference
5 reps at 40% 1RM
5 reps at 50% 1RM
5 reps at 60% 1RM
Rest as needed between sets.

Back Squat – Wendler week 4

The below % load are based on 90% of your most recent back squat 1RM as a reference
5 reps at 40% 1RM
5 reps at 50% 1RM
5 reps at 60% 1RM
Rest as needed between sets.

Conditioning

8 min AMRAP:
4 pullups
6 alternating single arm devil presses 50/35 lbs
8 box jumps overs 24/20 in

EVF360

Part A
8 min AMRAP:
4 pullups
6 alternating single arm devil presses 50/35 lbs
8 box jumps overs 24/20 in

Part B
Every 5 min for 4 rounds:
30/24 cal row
20 wall balls 20/14 lbs, 10/9 ft.
10 double DB box steps overs 35/25 lbs, 24/20 in
— rest the remainder of the interval