** Week 5 of our 9 week cycle, back to some fancy lifts and WODs **

Warm up

6 min AMRAP:

10 jumping squats

5/side single dumbbell deadlift

50 ft. burpee broad jumps

10 supermen

Squat

Back squat 5×2 at 110% of your Front squat 3RM from week 1 (tested on 9/20)

Then, Front squat:

5×4 at 90% of your Front squat 3RM from week 1

Time cap: 22 min

Conditioning

For time:

10-8-6-4-2

Deadlifts 225/155 lbs

2-4-6-8-10

Wall walks

Time cap: 12 min

EVF360

Part A

For time:

2,000m/1,600m row/ski **

20 burpee box jumps 24/20 in

20 ab-mat situps

20 KB goblet squats 24/16 kg

50 ft. single KB farmer’s carry right side

50 ft. single KB farmer’s carry left side

2,000m/1,600m row/ski **

** start on either machine, end on the other

Time cap: 25 min

Part B

10 min AMRAP ladder:

2-4-6-8…

Double dumbbells deadlifts 50/35 lbs (heavier than your usual weight)

Wall walks

Scaling options : 10s plank hold for every rep of wall walks (eg. 20s plank on round 1, 40s plank on round 2…)