Warm up

3 rounds:
10 high box steps up
5 inch worms with pushups
5 fire hydrants per side
10 cal machine (row/ski/bike)

Deadlift

Take 12 min to work up to a heavy single of around 80%
THIS IS NO A MAX DEADLIFT DAY!

Front rack lunges

From the ground:
3×10 at 65% of 1RM front squat

Conditioning

5 rounds of each, alternating between A and B (15 min total time):
Part A – In 1 min, perform:
Buy-in: 1 double dumbbells deadlift + 1 double dumbbells clean and jerk + 1 double dumbbells cluster 50/35 lbs
Then, max double dumbbells front rack lunges in remaining time 50/35 lbs
— Rest 30s
Part B – In 1 min, perform:
Buy-in: 1 double dumbbells deadlift + 1 double dumbbells clean and jerk + 1 double dumbbells cluster 50/35 lbs
Then, max double dumbbells front squats in remaining time 50/35 lbs
— Rest 30s

EVF360

Part A
For load and quality:
4 min EMOM:
10 DB deadlifts AHAP
— rest 1min
4 min EMOM:
10 DB seated presses
— rest 1min
4 min EMOM:
15 DB goblet hold good mornings

Part B
For time:
Run 800m
20 alternating DB snatches 50/35 lbs
Run 400m
20 wall balls 20/14 lbs, 10 /9 ft
Run 200m
20 med ball bear hug lunges 20/14 lbs
Run 400m
20 alternating single arm DB clean & jerks 50/35 lbs
Run 800m