Warm up

3 rounds:

4 high box step ups

4 scap pushups

4 per side bird dogs

4 per side Turkish situps

Strength

Deadlift

1 at 85%+, 5 at 80%, 4 at 82.5%, Max reps at 85%

Part B

Bench press

1 at 85%+, 5 at 80%, 4 at 82.5%, Max reps at 85%

Note: Find a heavy single for the day, then drop the weight to perform the additional 3 sets. Go back and forth between deadlift and bench presses. Find the heavy single for both, then perform the other sets afterwards. The sets are 2.5% heavier than 2 weeks ago, and the last set is a max effort (spotter required for bench press)

Conditioning

For time:

800m run

20 thrusters 75/55 lbs

400m run

30 thrusters 75/55 lbs

200m run

40 thrusters 75/55 lbs

Time cap: 16 min

EVF360

Part A

20 min to perform 4 rounds for load & quality:

30 sec paloff hold per side

10 double KB RDL

20 alternating weighted jumping lunges (light DBs)

10 UB double DB push presses AHAP

10 single leg pikes over object

Part B

For time:

800m run

20 double DB thrusters 35/25 lbs

400m run

30 double DB thrusters 35/25 lbs

200m run

40 double DB thrusters 35/25 lbs

Time cap: 16 min