Warm up

2 rounds:

200m row

20 banded good mornings

50 ft. per side single DB farmer’s carry (medium to heavy)

20 lunges

Deadlift

6 at 75%,

5 at 77.5%,

3 at 85%,

6 at 80%,

6 at 80%,

ME at 75%

Conditioning

2 rounds for time:

24/20 cal row

30 alternating DB snatches 50/35 lbs

90 double unders

18 alternating double DB front rack rear lunge steps 50/35 lbs

Goal: <11 min

Time cap: 15 min

EVF360

Part A

16 min to perform 4 rounds for quality and load:

20 alternating KB gorilla rows

50 ft. per side single banded KB farmer’s carry AHAP

40 plate Russian twists

20 weighted glute bridges

Part B

Every 3 min for 5 rounds:

24 double unders

20 alternating DB snatches 50/35 lbs

16 double DB front rack rear lunge steps 50/35 lbs

Scaling: 48 single unders. The goal is to keep the Lunges unbroken each round.