** Week 6 of our 9 week cycle, progressively increasing back intensity **

Warm up

2 rounds

5/side thoracic extensions

30 double unders

5 Cuban presses with 2.5/5 lbs plates in each hand

10 wall facing squats

Olympic lifting – Split jerks

5 sets of:

1 front squat + 3 split jerks

Work up to a heavy set, using last week’s weight as benchmark, and compare to 10/10

Time cap: 14 min

Conditioning

3×5 min AMRAP, 90 sec rest between

3 Devil Presses, 50/35 lbs

6 Lateral Burpees Over DBs

9 Kettlebell Swings, 53/35 lbs

** continue where you left off

EVF360

Part A

For time:

2-4-6-8-10

Row calories

10-8-6-4-2

Dual KB front squats 24/16 kg

–rest 1 min

For time:

2-4-6-8-10

Ski calories

10-8-6-4-2

American KBS 32/24 kg

–rest 1 min

For time:

2-4-6-8-10

Row calories

25 double unders after each round

Time cap: 20 min

Part B

Every 5 min for 3 rounds, each for time:

20 burpees

20 Kettlebell Front Rack Walking Lunges, 24/16 kg

20 single leg V-ups