Warm up

6 min AMRAP:

5 yoga pushups

10 alternating shoulder taps

10 band pull aparts

5 supinated bent over barbell rows

Strength

Bench: 4×3 at 85-87.5%, then one set of max reps at at 77.5% (goal = 7-8 reps)

Pullups: 4 sets of 2 weighted pullups – increase from last week

Conditioning

8 rounds for time:

8 thrusters 95/65 lbs

8 toes to bars

24 double unders

Time cap: 16 min

Goal: 14 min

Scaling: your primary objective is to keep both the thrusters and the toes to bars unbroken, while moving steadily through the rounds with consistent transitions. Adjust the volume of T2B or hanging knee raises to do so, and the load on the bar. Substitute the double unders with 16 lateral hops over the barbell.

EVF360

Part A

3 rounds for time:

400m run

30 burpees

30 pullups

Time cap: 20 min

Part B

8 rounds for time:

8 double DB thrusters 35/25 lbs

8 toes to bars / hanging knee raises

24 double unders

Time cap: 16 min

Goal: 14 min

Scaling: your primary objective is to keep both the thrusters and the toes to bars unbroken, while moving steadily through the rounds. Adjust the volume of T2B or hanging knee raises to do so, and the DB load accordingly. Substitute the double unders with 16 lateral hops over the barbell.