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
10 min EMOM:
2 deadlifts at 80%
Conditioning
5 rounds of 2 min AMREPs:
3 power cleans 135/95 lbs
3 front squats 135/95 lbs
3 push jerks 135/95 lbs
max bar facing burpees in the remaining time
-- rest 1 min between rounds
EVF360
Part A
16 min alternating EMOM:
12 double KB deadlifts
12 pullups
12 double KBS
12 alternating single leg v-ups
Part B
Every 3 min for 15 min (5 rounds):
20 Russian KBS 32/24 kg
30 ab-mat situps
Max cal row or ski in the remaining time