** Week 6 of our 9 week cycle, progressively increasing back intensity **

Warm up

3 rounds:

30 sec row sprint

30 sec rest

30 sec ski sprint

30 sec rest

Thrusters & pullups

Every 2 min for 5 rounds

10 thrusters at 70% of your heavy set of 5 from last week

Max strict pullups in remaining time

Rest 1 min between rounds

Barbell cycling & conditioning

5 rounds for time:

12 box jump overs, 30/24 in

9 power snatches 115/75 lbs

12 handstand push-ups

Time cap: 21min

Scaling options: Pike push-ups or dumbbell Z-press, box step overs on high box

EVF360

Part A

For time:

50 Row Calories

40 Single Arm Dumbbell Push Press

30 Toes-to-bars

20 Burpees

Time cap: 10 min

Part B

3 rounds for time:

400m run

20 wall balls

10 devil presses 50/35 lbs

— rest 90s between rounds

Time cap: 25 min