Warm up

5 min AMRAP:

5/side bird dogs 

5/side single arm KB suitcase deadlifts 

10 hollow rocks 

10 lunges with torso twist 

Strength

Tempo Deadlift 

5×5, building to a heavy weight while maintaining form and tempo. 

X131 – Fast up, 3 seconds down. 

Metcon

4 min AMReps:

20 deadlifts 185/135 lbs 

20 dumbbell thrusters 50/35 lbs 

Max double KB Russian swings 24/16 kg in the remaining time 

— Rest 4 mins 

4 min AMReps:

20 double KB Russian swings 24/16

20 deadlifts 185/135 lbs 

Max dumbbell thrusters 50/35 lbs in the remaining time 

— Rest 4 mins 

4 min AMReps:

20 dumbbell thrusters 50/35 lbs 

20 double KB Russian swings 24/16

Max deadlifts 185/135 lbs in the remaining time

EVF360

A) on a 20 min running clock:

From 0’00” to 5’00”, for time:

50 handstand push-ups or 50 push-ups 

From 5’00” to 7’00”, rest 

From 7’00”, 4 rounds for time:

20 plate ground to overhead 45/35 lbs 

15/12 cal row 

10 lateral burpees over the rower

Time cap: 13min, i.e. 20 min on the clock 

B) 10 min AMRAP:

2 KB Turkish get ups per arm, 24/16kg 

10 KB goblet reverse lunges 24/16kg 

10 hollow rocks 

10 alternating plank extensions 

Alternating plank extensions: https://youtu.be/4n1wXMX-FWo