Warm up

2 rounds:

10 double KB RDL

10 alternating plank extensions

10 straight arm PVC banded pull downs (lats activation)

Deadlift

7 sets of 3 at 75% across

Time cap: 18 min

Interval conditioning

Every 4 min for 4 rounds, each round for time:

25/20 cal row

20 lateral bar burpees

15 thrusters 95/75 lbs

Time cap each round: 3:30 min, you should have at least 30 sec of rest/transition

EVF360

Part A

16 min alternating EMOM:

12 double KB sumo dealifts 24/16 kg

12 plate ground to overheads 45/35 lbs

12 double KB swings 24/16 kg

24 alternating single leg V-ups

Part B

Every 4 min for 4 rounds, each round for time:

25/20 cal row

20 burpees

15 wall balls 20/14 lbs

Time cap each round: 3:30 min, you should have at least 30 sec of rest/transition