Warm up

3 rounds:

4 high box step ups

4 scap pushups

4 per side dead bugs

4 per side single leg glute bridges

Then take 6 min to warm up your deadlift

Deadlift GPP

8 min alternating EMOM:

3 deadlifts @ 75% of 1RM

10 box jumps 24/20 in

— rest 2 min

6 min AMRAP:

10 chest to bar pullups

5 deadlifts 275/185 lbs or 70% of 1RM, whichever is lower

— rest 2 min

6 min AMRAP:

10 pullups

5 deadlifts 225/155 lbs or 55% of 1RM, whichever is lower

Strength accessory

3 rounds for quality:

20 alternating KB plank pull throughs

30 sec handstand hold or one set of max distance handstand walk

10 double dumbbells bent over rear flyes

EVF360

Part A

For time:

10-9-8-7…-2-1 reps of:

Double dumbbell power cleans 50/35 lbs

Double dumbbell front squats 50/35 lbs

Double dumbbell push presses 50/35 lbs

Cal row

Time cap: 30 min

Part B

3 rounds for quality (10 min):

20 alternating KB plank pull throughs

30 KB Russian twists

20 alternating single leg glute bridges