Warm up

7 min to rotate through:
6 alternating bird dogs
8 hollow rocks
10 staggered stance KB goblet hold good mornings (5 per side)
12 lateral jumps over the KB

Deadlift

6×5 at 70% across

Core conditioning

Every 8 min for 2 rounds:
20 toes to bars
30 wall balls 20/14 lbs
400m run
50 ft. front rack DB walking lunges 50/35 lbs

EVF360

Part A
4 rounds for load and quality:
20 KB gorilla rows
2 Turkish getups per side
10 double DB Romanian Deadlits
100 ft. per side single KB front rack carry

Part B
Every 8 min for 2 rounds:
20 toes to bars
30 wall balls 20/14 lbs
400m run
50 ft. front rack DB walking lunges 50/35 lbs