Warm up

2 rounds:

45 sec row/ski/bike

8/leg single leg KB RDL

8/arm single arm KBS

8 alternating bird dogs

Deadlift

Inverted pyramid: 10 at 50%, 8 at 60%, 6 at 70%, 4 at 75%, 2 at 80%, 4 at 77.5%, 6 at 75%, 8 at 70%, 10 at 60%

Conditioning

4 rounds for max reps, 90 sec per interval, 90 sec rest between:

12 toes to bars

9 double KB deadlifts 24/16 kg

Max clusters in the remaining time of the interval 115/75 lbs

EVF360

Part A

6 min EMOM (both movements in the same minute):

5 double DB thrusters + 10 double DB deadlifts 50/35 lbs

— rest 2 min

6 min EMOM (both movements in the same minute):

6/5 cal ski + 6 double DB burpee deadlifts 50/35 lbs

— rest 2 min

6 min EMOM (both movements in the same minute):

6/5 cal row + 6 burpees over rower

Part B

4 rounds for max reps, 90 sec per interval, 90 sec rest between:

12 toes to bars

9 plate ground to overheads 35/25 lbs

Max jumping lunges in the remaining time