Warm up
6 min AMRAP:
2 inch worms with pushups
5 per side single KB single leg RDL
10/8 cal ski or row
Incline bench press
5x5 with one side of the bench on a 45 lbs plate
Banded deadlifts
5x3 at 75%
Conditioning
3 rounds for time:
10 deadlifts 225/155 lbs
15 pullups
20/16 cal row
Time cap: 12 min
EVF360
Part A
16 min alternating EMOM:
8 inclinde DB bench presses
12/9 cal ski
8 strict pullups
Rest
Part B
18 min AMRAP:
200m run
12 DB floor presses 50/35 lbs
12/10 cal row
12 pullups