Warm up
3 rounds:
5/leg lateral box step-ups
5 inch worms with pushups
5/leg cossack squats

Back squat (15 min)

4×4 at 78% across

Bench press (10 min)

4×6 increasing

Conditioning

9 min AMRAP
3 deadlifts 225/155 lbs
3 lateral bar burpees
6 deadlifts 225/155 lbs
6 lateral bar burpees
9 deadlifts 225/155 lbs
9 lateral bar burpees
12 deadlifts 225/155 lbs
12 lateral bar burpees

** when you are done with the round of 12, go back to 3 and up again

Scaling option: Deadlift weight should not exceed 60%

EVF360

Part A
20 min alternating EMOM (5 rounds):
10 dumbbell bench presses AHAP
10 alternating DB box step ups 24/20 in
10 pushups
10 double KB sumo deadlifts

Part B
For time:
500m/400m row
20 DB burpee deadlifts 50/35 lbs
200 meters farmers carry 50/35 lbs
20 DB burpee deadlifts 50/35 lbs
500m/400m row
Time cap: 14 min
Note: 200 meters = ~650 ft. or 13 full lengths of the room.