Warm up
3 rounds of:
10 KB deadlifts
10 good mornings
200m row
Deadlift + Pulling Strength
Part A1 - Deadlift 5x4, building to 75-80%
Part A2 - Weighted pullups 5x3 (or weighted ring rows)
Conditioning
For time, 21-15-9 reps of:
Box jump overs 24/20 in
Thrusters 95/65 lbs
Ab-mat situps
Time cap: 14 min
EVF360
Part A
5 rounds for quality and load:
8 KB or DB DB deadlift AHAP
8 double DB bent over rows
16 double KB/DB front rack walking lunges
100 ft. per side single KB front rack carry
Part B
For time, 21-15-9 reps of:
Box jump overs 24/20 in
Wall balls 20/14 lbs
Ab-mat situps
Time cap: 14 min