Warm up
4 rounds:
10 cossack squats
10 no pushup burpees
10 alternating single KB single leg RDL
Deadlift
Every 3 min for 6 rounds:
4 deadlifts**
** Loads: 70%, 75%, 80%, 82.5%, 85%, 75%
Use your most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 12 alternating DB plank pull through
Conditioning
"Diane" - For time: 21-15-9 reps of
Deadlifts 225/155 lbs
Handstand pushups
Time cap: 10 min
Scaling: The load should not be heavier than 70% of 1RM. The HSPU should be performed in 3-4 sets at most.
EVF360
Part A
In 15 min, 3 rounds for quality and load:
12 alternating single DB box step ups 24/20 in - DB on the right side, alternate legs
200 ft. double DB farmer's carry
12 alternating single DB box step ups 24/20 in - DB on the left side, alternate legs
10 strict toes to bars / hanging knee raises
Part B
12 min AMRAP ladder, 3-6-9-12-etc:
Double KB deadlifts 32/24 kg
Handstand pushups
Burpees