Warm up

2 rounds:

20 banded good mornings

20 A-frame toe-touches

10 alternating single leg BB RDL

Deadlift

7 sets of 3 at 78% across

Time cap: 18 min

Note:this is 3% more than last week. Be sure to add a small amount of weight to the bar.

Conditioning

For time:

10-20-30

Pull-ups

Hang power cleans 115/75 lbs

Burpees over the bar

Time cap: 14 min

EVF360

Part A

4 rounds for load:

50 per side ft. double DB offset walking lunges (overhead and front rack)

10 double KB RDLs

8 per leg alternating weighted box steps up

5 per side KB/DB Turkish situps

Time cap: 18 min

Part B

For time:

10-20-30

Pull-ups

Double DB hang power cleans 50/35 lbs

Burpees over the DBs

Time cap: 16 min