Warm up

3 rounds:

4 high box step ups

4 snow angels

4 per side thoracic cage extensions

4 per leg single leg KB RDL

Strength

Part A

Deadlift

5 at 72.5%, 5 at 72.5%, 5 at 77.55%, 1 at 85%

Part B

Bench press

5 at 72.5%, 5 at 72.5%, 5 at 77.55%, 1 at 85%

Note: add 5% to each set from last week.

Conditioning

15 min AMRAP:

5 wall walks

10 alternating DB snatches 50/35 lbs

500m/400m row

Goal: 4+ rounds

EVF360

Part A

15 min AMRAP:

5 wall walks

10 alternating DB snatches 50/35 lbs

500m/400m row

Goal: 4+ rounds

Part B

5 rounds for load:

8/leg goblet hold box step ups

8/leg weighted single leg glute bridges

8 lying DB pullovers

8 ring pushups

Time cap: 18 min

Note: the box height should be set so that your knee is at a 90 degrees angle. Scale the ring pushups with either higher height or knees to the ground