Warm up
2 rounds:
250m row
10 jumping good mornings
20 forward-backward bunny hops
20 lateral bunny hops
Deadlift
Every 3 min for 6 rounds:
2 deadlifts**
** Loads: 80%, 85%, 87.5%, 90%, 87.5%, 80%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 12 alternating DB plank pull through
Conditioning (12 min)
2-2-2-3 intervals (3x2min AMRAP, then one final AMRAP of 3min -- rest 1 min between each AMRAPs, continue where you left off each time each time):
5 hang power cleans 155/105 lbs
10 front rack rear lunges 155/105 lbs
15 American KBS 24/16 kg
EVF360
Part A
16 min alternating EMOM:
15 double KB deadlifts 24/16 kg
20 alternating DB plank pull-throughs
15 straight arm banded pvc pulldowns
15 double DB RDL
Part B
2-2-2-3 intervals (3x2min AMRAP, then one final AMRAP of 3min -- rest 1 min between each AMRAPs, continue where you left off each time each time):
5 double DBs hang power cleans 50/35 lbs
10 double DB front rack rear lunges 50/35 lbs
15 American KBS 24/16 kg