Warm up
6 min AMRAP:
10 banded good mornings
5 snow angels
10 alternating jumping lunges
5 kang squats
Deadlift
Every 3 min for 6 rounds:
4 deadlifts**
** Loads: 75%, 80%, 85%, 87.5%, 85%, 75%
Use our most recent or estimated 1RM - See your logs in SugarWOD
** After each set of deadlift, perform 50 ft single KB front rack carry per side
Conditioning
Performed in teams of 2, for max reps, partners alternating every 2 min (4 rounds each), 8 rounds of every 2 min:
200m run
Max thrusters in the remaining time 95/65 lbs
EVF360
Part A
16 min alternating EMOM:
10 double DB burpee deadlifts 50/35 lbs
20 alternating KB plank pull-throughs
8-10 strict toes to bars
10 double KBS 24/16 kg
Part B
3 rounds for time:
30 double unders
20 double DB thrusters 35/25 lbs
30 double unders
20 pushups
30 double unders
200m run
Time cap: 15 min