Warm up
General warm-up - 6 min AMRAP:
10 cal machine
5 per side single arm KB upright rows
5 "strict" burpees (regular pushup)
Bench press
5x5
Work up to a heavy set for the day, in the range of 70-80%
Pullups
Weighted pullups 5x5
If still working on strict pullup, adjust to a tough version of a banded pullup
Conditioning
For time:
21 deadlifts
21 pullups
15 deadlifts
15 chest to bar pullups
9 deadlifts
9 bar muscle ups
Time cap: 14 min
Load: 205/145 lbs but no more than 60% of 1RM
EVF360
Part A
20 min to perform 4-5 rounds for load and quality
8 bench presses (DB or barbell)
8 weighted ring rows (plate on hips)
80 ft. per side single KB farmer's carry AHAP
8 alternating DB renegade rows
Note: 80 ft. is over to the end of the room and back
Part B
For time, 21-15-9 reps of:
Double KB deadlifts 32/24 kg
Cal row
Pullups
Cal row
Time cap: 18 min
Note: each round includes to sets of rowing. The first round has 2 sets of 21 cal on the rower.
Adjust to 18/12/7 cal on the rower if your pace is slower than 1,000 cal/h.