Warm up

2 rounds:
45s row
8/leg single leg KB RDL
15 hollow rocks
2 Wall walks or inch warm
6/arm single arm KBS

Banded deadlift

5×3 at 77.55% of deadlift 1RM
How to set up the band: https://www.youtube.com/watch?v=cmYG-tfNCfk

Front Rack Lunges

Every 2 min for 5 rounds:
10 alternating deficit back rack rear lunges
Note: 5 per leg. Stand on a 45 lbs plate and keep your front leg on it as you step back for your lunge step. Build up throughout.

Conditioning

10 min AMRAP:
15/12 cal row
4 power cleans 135/95 lbs
Goal: Touch and go power cleans, leading to nearly 6 rounds

EVF360

Part A
For time:
Run 800m
20 alternating DB renegade rows 50/35 lbs
20 DB burpee deadlifts 50/35 lbs
Run 400m
20 DB burpee deadlifts 50/35 lbs
20 alternating DB renegade rows 50/35 lbs
Run 800m

Time cap: 22 min

Part B
10 min AMRAP:
15/12 cal row
6 double DB power cleans 50/35 lbs
Goal: 6 rounds or more