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

Warm up

3 rounds:

30 mountain climbers

10 empty barbell hand clusters

5 PVC cuban presses

Time cap: 7 min

General Strength

Bench press

5×5

use your numbers from week 2 (10/1) to find a heavy set of bench press for the day

Time cap: 15min

Barbell Conditioning

13 min AMRAP:

30 double unders

4 power cleans 175/120 lbs

Scaling option: 15 lateral hops over the barbell instead of DUs, power cleans at 80% of 1RM

EVF360

Part A

For time:

1000m/800m row buy in, then, 5 rounds of:

16 single arm dumbbell hang clean and jerks 50/35 lbs

8 dumbbell facing burpees

Time cap: 15 min

Part B

13 min AMRAP:

30 double unders

8 double kettlebell swings 24/16 kg

Scaling option: 15 lateral hops over the barbell instead of DUs, lighter kettlebells