** Week 7 of our 9 week cycle, last week of peaking before we deload and test **

Warm up

2 rounds:

10 alternating bird dogs

10/side single arm KB suitcase DL

10/side single arm KBS

10 no-pushup burpees

Deadlift

15 min to build to a heavy touch and go silent deadlift with no belt

Interval Conditioning

3 rounds of 5 min AMRAP, 3 min rest in between:

2 deadlifts 315/205 lbs

10 ring dips

30 double unders

10 KB snatches 24/16 kg

— restart the AMRAP each time

Scaling options: deadlift should be around 85% of 1RM

Box dips

2x single unders

Lighter KB

EVF360

Part A

For time:

21-15-9

Double dumbbell deadlifts 50/35 lbs

Push-ups

Ab-mat situps

Calories row

Russian KBS 32/24 kg

Time cap: 13 min

Part B

20 min AMRAP:

40 wall balls 20/14 lbs

30 Toes-to-bar

20 KB snatches 24/16 kg

100 double unders

— rest 1 min

100 double unders

20 KB snatches 24/16 kg

30 Toes-to-bar

40 wall balls 20/14 lbs

— rest 1 min

Level 1: as prescribed

Level 2&3: 30/20/10/100 reps, with lighter weight, V-ups and single unders