Warm up

6 min AMRAP:

5/leg single leg glute bridges

10 alternating plank shoulder taps

10 alternating single DB renegade rows

5 groiners

Deadlift GPP

5 rounds for time:

5 deadlifts at 60% or 1RM

10 burpees over the bar

5 deadlifts at 60% or 1RM

10 single KB overhead lunge steps 24/16 kg

5 deadlifts at 60% or 1RM

35 double unders

Note: the goal is to move efficiently and consistently on the burpees. Aim to keep double unders unbroken each round. If practicing double unders, cap yourself at 30 sec of attempts each round. Aleternatinvely, replace double unders with 50 single unders. The KB overhead lunges should be unbroken. Alternate legs (5 per leg each round), and switch arm as desired.

Time cap: 18 min

Goal: <14 min

Strength accessory

Take 15 min to:

A) Build up to a deadlift single of ~80% of your max. Do not exceed 85%!

B) Perform 3 sets of 10 alternating DB renegade rows for load and quality

C) Perform 2 rounds of 30 sec per leg single leg wall sits

EVF360

Part A

7 min AMRAP:

6 single DB hang clean and jerks 50/35 lbs

9/7 cal row

12 alternating single DB overhead lunges 50/35 lbs

— rest 3 min

7 min AMRAP:

12 box jumps 24/20 in

9 American KBS 24/16 kg

6 KB goblet squats 24/16 kg

Part B

15 min to perform 3 rounds for load and quality of:

10 alternating cossack squats

10 alternating DB renegade rows

30 sec per leg single leg wall sits