Warm up

6 min AMRAP:

6 alternating bird dogs

8 hollow rocks

10 double DB 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 72.5%

1 set of 4 deadlifts at 77.5%

1 set of 3 deadlifts at 82.5%

Conditioning

For time:

12 clean & jerks 135/95 lbs

800m run

9 clean & jerks 135/95 lbs

400m run

6 clean & jerks 135/95 lbs

200m run

Time cap: 14 min

EVF360

Part A

20 min alternating EMOM:

15/12 cal row

15 box jumps over 24/20 in

15/12 cal ski

15 plate ground to overheads 35/25 lbs

Part B

3 min AMRAP:

15 double DB deadlifts 50/35 lbs

10 pullups

— rest 2 min

3 min AMRAP:

15 wall balls 20/14 lbs

10 double DB push presses 50/35 lbs

— rest 2 min

3 min AMRAP:

15 double DB front squats 50/35 lbs

10 ab-mat situps