Warm up

6 min AMRAP:
10 jumping squats
5/side single dumbbell deadlift
50 ft. burpee broad jumps
10 supermen

Deadlift

6×2 at 87% across

Core conditioning

8 min AMRAP
200m run
6 left arm single dumbbell hang clean and jerks 50/35 lbs
6 right arm single dumbbell hang clean and jerks 50/35 lbs
12 deadlifts 135/95 lbs
— Rest 2min
6 min same AMRAP**

** Pick up where you left off

EVF360

Part A
16 min alternating EMOM:
Max distance single arm KB waiter carry 24/16 kg – Right arm
20 situps
Max distance single arm KB waiter carry 24/16 kg – Left arm
30 glute bridges

Part B
For time:
Buy-in: 1000m/800m row
— then, 5 rounds of:
16 single arm dumbbell hang clean and jerks 50/35 lbs
8 dumbbell facing burpees

Time cap: 15 min