Warm up

3 rounds:

10 Goblet Lunges (5/leg)

10 alternating groiners

10 deadbugs

5 inch worms with pushups

Deadlift

5 at 70%, 4 at 75%, 4 at 77.5%, 3 at 80%, 2 at 85%, 1 at 90%

Use your latest 1RM as reference

Bench press

5 at 70%, 4 at 75%, 4 at 77.5%, 3 at 80%, 2 at 85%, 1 at 90%

Use your latest 1RM as reference

Conditioning

For time:

20 DB shoulder to overheads 50/35 lbs

25 pullups

30 wall balls 20/14 lbs

25 pullups

20 deadlifts 225/155 lbs

Time cap: 13 min

EVF360

Part A

4 rounds for quality

16 alternating weighted box step ups

12 DB bench presses

8 single KB suitcase deadlifts per side

Part B

Every 3 mins for 3 rounds:

15 wall balls 20/14 lbs

12 burpees box jumps over 24/20 in

9 double DB deadlifts 50/35 lbs

— rest 1 min

Every 3 mins for 3 rounds:

15 wall balls 20/14 lbs

12 pullups

9 double DB push presses 50/35 lbs