Warm up

2-3 rounds (6 min):

10 thick band good mornings

5 bird dogs per side

10 cal ski

5 single KB deadlifts per side

Deadlift

10 at 55%

8 at 65%

6 at 75%

4 at 77.5%

2 at 82.5%

4 at 80%

6 at 77.5%

6 at 77.5%

ME at 75%

Conditioning

For time:

1,000m/800m row

40 Pull-ups

30 Thrusters 95/65 lbs

200 double unders

Time cap: 15 min

Scaling: 300 single unders. Scale the pullups with an option or a volume that allows you to complete them in 3-4 sets.

EVF360

Part A

For time:

100 double KB swings 20/12 kg

75 double KB deadlifts 20/12 kg

50 burpees

25 double KB front squats 20/12 kg

Time cap: 17 min

Part B

For time:

1,000m/800m row

40 Pull-ups

30 double DB Thrusters 50/35 lbs

200 double unders

Time cap: 15 min

Scaling: 300 single unders. Scale the pullups with an option or a volume that allows you to complete them in 3-4 sets.