Warm up
3 rounds:
6 single DB burpee deadlifts
8 alternating box step ups
10 empty BB bent over row
Deadlifts Variations
3 rounds of:
10 double KB sumo deadlifts
10 double DB bent over rows
10 double KB front rack good mornings
Conditioning
5 rounds for time:
10 handstand pushups
10 deadlifts 185/125 lbs
15 box jumps 24/20 in
Time cap: 15 min
EVF360
Part A
3 rounds of:
10 double KB sumo deadlifts
10 double DB bent over rows
10 double KB front rack good mornings
Part B
Every 3:30. min, for 5 rounds, each for time of:
20 Russian KBS 32/24 kg
10 burpees box jumps 24/20 in
10 plate ground to overheads 45/35 lbs
-- rest the remainder of the 4min interval