Warm up

2 rounds of:

10 double DB box step overs 24/20 in

10 thick band good mornings

10 cal row

Deadlift

8 at 65%,

6 at 75%,

4 at 77.5%,

2 at 85%,

5 at 80%,

5 at 80%,

ME at 75%

Conditioning

For time:

50 deadlifts 225/155 lbs

50 wall balls 20/14 lbs

Note: Deadlifts should be at no more than 60% of 1RM. They should be performed in 5-6 sets. Wall balls should be done in 3-4 sets. Adjust the load accordingly

Time cap:11 min

Goal: <7 min

EVF360

Part A

4 min AMRAP:

double KB deadlifts 24/16 kg **

**Every time you break, 6 burpees.

— rest 1 min

4 min AMRAP:

Wall balls 20/14 lbs **

**Every time you break, 5 burpees.

— rest 1 min

4 min AMRAP:

KB goblet hold box step ups 24/20 in, 24/16 kg **

**Every time you break, 4 burpees.

— rest 1 min

4 min AMRAP:

double KB farmer’s hold 24/16 kg **

**Every time you break, 3 burpees.

Part B

Tabata plate V-ups

— rest 1 min

Tabata weighted glute bridges

— rest 1 min

Tabata DB renegade rows 40/25 lbs