Warm up

6 min alternating EMOM:
15 double dumbbell deadlifts
3 wall walks
10 burpees

Deadlift

Take 20 min to find a 3RM deadlift

Core conditioning

4 rounds for time:
12 single KB suitcase deadlifts 32/24 kg, right side
12 single KB suitcase deadlifts 32/24 kg, left side
9 hang power cleans 135/95 lbs
6 single DB shoulder to overheads 50/35 lbs, right side
6 single DB shoulder to overheads 50/35 lbs, left side

Time cap: 12 min

EVF360

Part A
4 rounds for load and quality:
20 weighted glute bridges (dumbbell on hips)
5 KB Turkish situps per side
1 minute low ring plank hold
100 ft. per side single KB farmer’s carry

Part B
3 rounds for time:
500m/400m row
20 V-ups
10 alternating single arm devil presses 50/35 lbs

Time cap: 15 min