Warm up

500m row/ski, then:

2 rounds of:

5 KB halo each way

10/arm KB push presses

15 KBS

Strength – part A – Push press

5×4, increase from week 2

Strength – part B

Strongman: 3 sets per side of 50ft. single arm farmer’s carry AHAP

Use farmer’s handles

Conditioning

For time:

6-9-12-15-18-21

Cal row

Double DBs deadlifts 50/35 lbs

Goal: sub 12min

Time cap: 15 min

EVF360

Part A

Every 90 sec, rotate through the 4 stations, completing 3 rounds of each (90 sec per station):

Max cal ski

15 unbroken double DB push presses AHAP

Max distance double KB farmer’s carry AHAP

Max double unders

Goal each round: 22+/18+ cals on ski, unbroken push presses AHAP, 200 ft carries, 130+ DUs

Part B

For time:

6-9-12-15-18-21

Cal row

Double DBs deadlifts 50/35 lbs

Goal: sub 12min

Time cap: 15 min