Warm up

2 min on machine of choice, then 2 rounds of:

5 yoga pushups

10 lying plate pullover with bent legs

10 skater steps

Strength

Part A

Deadlift

5 at 62.5%, 5 at 67.5%, 5 at 72.5%, 1 at 82.5%

Part B

Bench press

5 at 62.5%, 5 at 67.5%, 5 at 72.5%, 1 at 82.5%

Note: add 2.5% to each set from last week. If you did the community WOD on Saturday with heavy weight, replace the deadlift with 4 sets of 8 per leg single RDL with 2 KBs.

Time cap: 18 min

Conditioning

For time:

10-9-8-…-2-1 single DB box steps up 24/20 in, 50/35 lbs

100-90-80-…-20-10 double unders

Time cap: 17 min

EVF360

Part A

For time:

10-9-8-…-2-1 single DB box steps up 24/20 in, 50/35 lbs

100-90-80-…-20-10 double unders

Time cap: 17 min

Part B

5 rounds for load:

8 alternating DB bench presses per arm (holding the other DB in lockout)

8 double DB tempo bent over row (3131)

8 per leg alternating weighted cossack squats

8 per side standing side crunches with KB/DB

Time cap: 18 min