Warm up

2 rounds of:

10 straight arm banded PVC pull downs to hips

10 alternating bird dogs

10 per side single DB suitcase deadlifts

Deadlift GPP

On a 18 min running clock:

From 0:00 to 3:00: Max cal row

From 3:00 to 5:00: Max deadlifts 185/135 lbs

From 5:00 to 6:00: Max American KBS 24/16 kg

From 6:00 to 9:00: Max cal row

From 9:00 to 11:00: Max deadlifts 245/175 lbs

From 11:00 to 12:00: Max KB snatches 24/16 kg

From 12:00 to 15:00: Max cal row

From 15:00 to 17:00: Max deadlifts 275/195 lbs

From 17:00 to 18:00: Max KB sumo deadlift high pulls 24/16 kg

Scaling: Deadlift weight should not exceed 50% in round 1, 60% in round 2, and 70% in the last round. Adjust the weight down accordingly.

Note: Athletes change their own weight.

Strength accessory

9 min alternating EMOM:

8-10 strict toes to bars

1 Turkish getup per arm

30 sec handstand hold or plank hold

EVF360

Part A

On a 15 min running clock:

From 0:00 to 5:00: Max cal row

From 5:00 to 9:00: Max single DB box step ups 24/20 in, 50/35 lbs

From 9:00 to 12:00: Max American KBS 24/16 kg

From 12:00 to 14:00: Max burpees

From 14:00 to 15:00: Max push ups

Part B

12 min alternating EMOM:

8-10 strict toes to bars

1 Turkish getup per arm

30 sec handstand hold or plank hold

10 KB goblet hold good mornings