Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift
Every 4 min for 4 sets:
10 deadlifts at ~55-60%
Conditioning
8 rounds for time:
7 American KBS 32/24 kg
5 KB goblet squats 32/24 kg
3 wall walks
Time cap: 18 min
EVF360
Part A
3 rounds for quality and load:
10 double KB sumo deadlifts
10 double KB RDL
10 weighted hanging knee raises
5 seated box jumps
Time cap: 15 min
Part B
8 rounds for time:
7 American KBS 32/24 kg
5 KB goblet squats 32/24 kg
3 wall walks
Time cap: 18 min