Warm up

3 rounds, with an empty barbell:

5 pause front squats

5 barbell good mornings

5 back rack jump squats with empty barbell

5 hang power cleans with empty BB

Deadlift for GPP

For time:

1-2-3…-9-10

Deadlifts 155/105 lbs

Cal row

immediately into: 10-9-8-…-2-1

Hang cleans 155/105 lbs

Burpees over the bar

Time cap: 16 min

Strength accessory

16 min to perform 4 sets of:

10 Romanian deadlifts (increase weight throughout the 4 sets)

8 per side KB Turkish situps

6 weighted pullups (or ‘tough’ banded pullups)

EVF360

Part A

For time, reps decreasing by 2 each round:

20-18-16-…-4-2

KB deadlifts 24/16 kg

KB goblet lunge steps

V-ups

Time cap: 24 min

Part B

12 min alternating EMOM:

10 double KB Romanian deadlifts

4 per side KB Turkish situps

6 weighted pullups (or ‘tough’ banded pullups)