Warm up

3 rounds of:

10 KB Russian twists

10 banded good mornings

10 alternating bird dogs

Deadlift for GPP

On a 20 min running clock:

— from 0:00 to 9:00: 9 min alternating EMOM:

6 deadlifts

8 toes to bars

10 box jumps over 30/24 in

— from 9:00 to 10:00: rest / transition to adjust load

— from 10:00 to 20:00: 4 rounds for time:

8 deadlifts 185/135 lbs

10 toes to bars

12 box jumps over 24/20 in

Deadlift weight in the EMOM should be between 60-70%

Strength accessory

9 min alternating EMOM:

12 seated DB Arnold presses

12 weighted plate situps (arms extended overhead)

2 KB Turkish getups (1 per side) AHAP

EVF360

Part A

20 min alternating EMOM:

12 toes to bars or hanging knee raises

12 double KB deadlifts 24/16 kg

12 burpees

12 wall ball thrusters 20/14 lbs

12/10 cal ski

Part B

12 min alternating EMOM:

12 seated DB Arnold presses

12 weighted plate situps (arms extended overhead)

2 KB Turkish getups (1 per side) AHAP

24 KB Russian twists