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

Warm up

3 rounds:

5 PVC Cuban presses

5/side single KB front rack lunges

5 squat thrusts

15 sec handstand hold

Olympic lifting – Split jerks

Split jerks – 5×3

Increasing weight throughout and building up to a heavy set of 3 for the day

Metcon

Every 3 minutes for 5 rounds:

500/400m row

Max shoulder to overhead X lbs in the remaining time of the interval

— rest 1 minute between rounds

Weights:

Round 1: 185/135 lbs

Round 2: 155/105 lbs

Round 3: 135/95 lbs

Round 4: 115/75 lbs

Round 5: 95/65 lbs

EVF360

Part A

Every 3 minutes for 5 rounds:

500/400m row

Max dumbbell shoulder to overhead 50/35 lbs in the remaining time of the interval

— rest 1 minute between rounds

Part B

16 min alternating EMOM:

Max distance single arm KB waiter carry 24/16 kg – Right arm

20 situps

Max distance single arm KB waiter carry 24/16 kg – Left arm

30 glute bridges