Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 87.5%
Conditioning
3 rounds of 3 min AMReps:
10 alternating DB snatches 50/35 lbs
10 burpees over the bar
10 power cleans 135/95 lbs
Max cal row in the remaining time
-- rest 3 min between rounds
EVF360
Part A
12 min alternating EMOM:
100 ft. double KB Farmer's hold walking lunges
20 kneeling banded crunches
20 plate truck drivers
12 alternating double DB single leg RDL
Part B
4 rounds of 3 min AMReps:
10 alternating DB snatches 50/35 lbs
10 burpees over the bar
10 double DB power cleans 50/35 lbs
Max cal row in the remaining time
-- rest 3 min between rounds