Warm up
3 rounds
5/leg high box steps ups
5 bent over BB row (empty barbell)
5 hollow rocks
40 high knees

Deadlift

5×5 at 60% of deadlift 1RM – no band, focus on speed once the bar has passed the knees

Bulgarian split squats

3×10 per leg – at bodyweight, no extra loading

Conditioning

12 min AMRAP:
12 sumo deadlifts high pulls 75/45 lbs
12 box jumps over 24/20 in
12 toes to bar

EVF360

Part A
3 rounds for load and quality:
10 per side single KB floor presses
10 double Kettlebell sumo deadlifts
20 plank transitions
10 strict hanging knee raises / toes to bars

Part B
2 rounds for max plank:
9 min to complete:
40 wall balls 20/14 lbs
30 double DB deadlifts 50 /35 lbs
20 push-ups
10 dumbbell hang power cleans 50 /35 lbs
Max plank in remaining time

Rest 2 min between the 2 rounds