Warm up
400m run, then 3 rounds of:
30 sec active hang
4 strict hanging leg raises
4 inch worms + scap pushups
4 per side single KB suitcase deadlifts
Deadlift
Take 20 min to find a 5RM deadlift
Conditioning
For time:
20 hang power cleans 185/125 lbs
20 burpees over bar
30 front squats 185/125 lbs
30 burpees over bar
40 deadlifts 185/125 lbs
40 burpees over bar
Time cap: 16 min
Scaling: One barbell load for the entire workout. Adjust to ~70% of your clean
EVF360
Part A
4 rounds for load and quality:
10 per side single KB suitcase deadlifts
Attempt max load of a Turkish getups each side
10 double DB bent over rows
100 ft. per side single KB front rack carry
Part B
Every 3 min for 5 rounds, each for time:
3 double DB devil presses 50/35/lbs
6 double DB hang cleans 50/35 lbs
9 double DB front squats 50/35 lbs
12 double DB deadlifts 50/35 lbs
-- rest the remainder of the interval
Note: the goal is to keep most movements unbroken, completing each round under 2 min