Warm up

6 min AMRAP:

5 pushups

10 broad jumps

15 plank transitions

Deadlift

10 min EMOM:

2 deficit deadlifts – 4 inch deficit, at 50% of deadlift 1RM

Conditioning

30 rounds for time:

1 wall walk

2 alternating DB snatches 50/35 lbs

3 box jumps overs 24/20 in

Time cap: 22 min

EVF360

Part A

Every 2 min for 10 min:

30 Russian KBS 24/16 kg

20 ab-mat situps

Part B

30 rounds for time:

1 wall walk

2 alternating DB snatches 50/35 lbs

3 box jumps overs 24/20 in

Time cap: 22 min