Warm up
3 rounds of:
1 min cardio
5 strict hanging leg raises
5 inch worms + scap pushups
5 per side single KB suitcase deadlifts
Deadlift
5 supersets of:
8 banded deadlifts ~60%
50 ft. per side single KB front rack carry AHAP
-- rest as needed between the supersets
Time cap: 18 min
Note: alternatively, use 80% of your recent deadlift 5RM.
Conditioning
For time, 21-15-9 reps of:
Chest to bar pullups
Double DB hang power snatches 50/35 lbs
Box jumps over 24/20 in
Time cap: 16 min
EVF360
Part A
20 min to perform 4-5 rounds of:
5 weighted knee raises (scale to strict)
10 double KB sumo deadlifts
5 KB Turkish situps per side
30 sec plate truck driver
50 ft. per side single KB front rack carry AHAP
Part B
For time, 21-15-9 reps of:
Chest to bar pullups
Double DB hang power snatches 50/35 lbs
Box jumps over 24/20 in
Time cap: 16 min