Warm up
2 rounds of
200m run
5 strict hang leg raises
5 per side single KB suitcase deadlifts
5 per leg KB goblet lunges
Deadlift
8 sets, alternating between doubles and singles (4 sets of doubles, 4 sets of singles):
2 at 85%
1 at 90%
Conditioning
For time:
40 burpees
40/32 cal row
400m run
40 clean and jerks 95/65 lbs
Time cap: 13 min
EVF360
Part A
20 min alternating EMOM:
8 burpees box jump overs 24/20 in
12 double KB deadlifts AHAP
12/10 cal ski
12 alternating DB renegade rows 50/35 lbs
Part B
For time:
40 burpees
40/32 cal row
400m run
40 double DB clean and jerks 40/25 lbs
Time cap: 13 min