Warm up

2 rounds:

10 double KB RDL

10 alternating plank extensions

10 straight arm PVC banded pull downs (lats activation)

then take 5 min to warm up to your deadlift weight

Deadlift for GPP

20 min alternating EMOM (4 rounds):

10 pullups

15/12 cal row

AMRAP double DB push jerks 50/35 lbs

40 double unders + 2 deadlifts at 80% of 1RM

rest

Strength accessory

10 min to perform 2-3 rounds of:

10 feet elevated ring rows / weighted ring rows

10 front foot elevated split squats per leg

15 empty barbell curls

Note: for the front foot elevated split squats, place your fron foot on a 45# plate, and perform 10 split squats with an explosive ascent. Weight is optional, the focus is on the speed up

EVF360

Part A

20 min alternating EMOM (4 rounds):

10 pullups

15/12 cal row

15 double DB push jerks 50/35 lbs

15/12 cal ski

20 ab-mat situps

Part B

Every 4 min for 3 rounds:

10 burpees

12 Russian KBS 24/16 kg

14 V-ups

16 plate ground to overheads 25/15 lbs