Warm up
3 rounds of
1 min cardio
5 strict hang leg raises
10 alternating lunges with samsone stretch
Deadlift
Using your recent 2RM deadlift as the reference, perform:
5 deadlifts at 65% of the 2RM
5 deadlifts at 75% of the 2RM
Max reps deadlifts at 85% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore
Pullups
3 sets of 5 weighted pullups or strict (banded) pullups
Conditioning
12 min AMRAP:
12 toes to bars
9 deadlifts 225/155 lbs
3 wall walks
EVF360
Part A
Every 2 min for 10 rounds (20 min), alternating between part 1 and part 2:
Part 1: 400m/320m row
Part 2: 12 double KBS 24/16 kg + 12 KB goblet hold box steps over 24/16 kg, 24/20 in
Part B
12 min AMRAP:
12 toes to bars
9 double KB deadlifts 32/24 kg
3 wall walks