Warm up

2 rounds:

10/leg single leg glute bridges

10 alternating single leg V-ups

10 Russian KBS

5/leg KB single leg Romanian deadlifts (RDL)

Deadlift

16 min to perform both A and B:

Part A: work up to a heavy deadlift for the day (~90%) while maintaining form.

Part B:

1 set of 5 deadlifts at 77.5%

1 set of 4 deadlifts at 80%

1 set of 3 deadlifts at 85%

Conditioning

2-2-2-3 intervals, 1 min rest between, each for max reps:

Round 1 (2 min): 20 burpees over the bar, Max cleans in the remaining time 135/95 lbs

Round 2 (2 min): 20 burpees over the bar, Max clean and jerks in the remaining time 135/95 lbs

Round 3 (2 min): 20 burpees over the bar, Max cleans in the remaining time 155/105 lbs

Round 4 (3 min): 20 burpees over the bar, Max clean and jerks in the remaining time 155/105 lbs

Note: these are 4 intervals of AMReps, the first 3 intervals are 2 min, the last interval is 3 min. There is 1 min rest between each interval

Scaling: The weight on the bar should be about 60% of you C&J in the first 2 rounds, and 65-70% in the last 2 rounds.

Goal: 10+, 6+, 7+, 7+

EVF360

Part A

4 rounds of 40 sec work, 20 sec rest, for max reps, rotating every minute through the following 5 stations:

S1: Assault bike calories Or Erg bike calories

S2: single arm devil presses 50/35 lbs

S3: Ski calories

S4: burpee box jumps (NOT over)

S5: broad jumps for distance (25ft. = 1 rep)

Part B

2-2-2-3 intervals, 1 min rest between, each for max reps:

Round 1 (2 min): 20 burpees over the DB, Max double DB deadlifts in the remaining time 50/35 lbs

Round 2 (2 min): 20 burpees over the DB, Max double DB cleans in the remaining time 50/35 lbs

Round 3 (2 min): 20 burpees over the DB, Max double DB shoulder-to-overheads in the remaining time 50/35 lbs

Round 4 (3 min): 20 burpees over the DB, Max double DB clean and jerks in the remaining time 50/35 lbs

Note: these are 4 intervals of AMReps, the first 3 intervals are 2 min, the last interval is 3 min. There is 1 min rest between each interval

Goal: 16+, 10+, 14+, 12+