Warm up

3 rounds:

5 inch worms with pushup

10 alternating plank extensions

10/arm single DB push presses

5 cal ski

Strength – part A – Push press

5×5, increase from week 1

Strength – part B

Work up to single rep deadlift around 80-85% of 1RM (no max out)

Conditioning

Open 22.2

For time, 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts 225/155 lbs

Bar facing burpees

Time cap: 10 min

EVF360

Part A

3 rounds for quality of:

1 min double DB hold AHAP

20 weighted glute bridges

10 “clap” pushups

10/8 cal ski sprint

Note: Scale the pushups with knees on the ground and/or with band around chest.

Part B

4 min AMRAP:

2-4-6-…

Alternating DB renegade rows 50/35 lbs

Box jumps 30/24 in

— rest 2 min

4 min AMRAP:

2-4-6-…

Double DB deadlifts 50/35 lbs

Box jumps 30/24 in

— rest 2 min

4 min AMRAP:

2-4-6-…

Double DB power cleans 50/35 lbs

Box jumps 30/24 in

** Reps increase by 2 each round. Restart at 2 for each AMRAP.