Warm up

3 rounds:

4 high box step ups

4 scap pushups

4 per side bird dogs

4 per side single leg glute bridges

Deadlift 2 RM

Take 20 min to find a 2RM deadlift

Suggested warm-up:

10 reps with empty barbell

5 reps at 50%

5 reps at 70%

3 reps at 75%

1 rep at 80%

First attempt

Conditioning

For time:

30 double unders

20 toes to bars

10 double DB thrusters 50/35 lbs

20 toes to bars

30 double unders

Time cap: 9 min

EVF360

Part A

5 rounds for load and quality:

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

8 single leg posted double KB Romanian Deadlifts

20 sec hollow flutter kicks with KB

10 per arm single DB bent over rows

Time cap: 20 min

Part B

For time:

30 double unders

20 toes to bars

10 double DB thrusters 50/35 lbs

20 toes to bars

30 double unders

Time cap: 9 min