Warm up

6 min AMRAP:

5/side banded monster walk side steps

5 snow angels

10 alternating jumping lunges

5 kang squats

Deadlift

7 sets of 3 at 81% 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.

Interval conditioning

4 min AMRAP ladder:

3-6-9-12-15…

Single arm DB overhead lunge steps 50/35 lbs

Single arm DB push presses 50/35 lbs

— rest 2 min

4 min AMRAP ladder:

3-6-9-12-15…

Alternating DB snatches 50/35 lbs

DB goblet squats 50/35 lbs

— rest 2 min

4 min AMRAP ladder:

Alternating single DB devil presses 50/35 lbs

Single arm DB overhead squats 50/35 lbs

Note: switch arm anytime on the OH lunges, but alternate legs. Switch arm anytime on the push presses, the reps are total, NOT per arm. Same for the overhead squats. All reps are total, not per arm.

EVF360

Part A

4 rounds for load:

8 per leg double DB Bulgarian split squats (DB carried Farmer’s style)

16 alternating KB Gorilla rows

16 alternating plank extensions

8 wide stance KB goblet hold good mornings

Time cap: 18 min

Part B

4 min AMRAP ladder:

3-6-9-12-15…

Single arm DB overhead lunge steps 50/35 lbs

Single arm DB push presses 50/35 lbs

— rest 2 min

4 min AMRAP ladder:

3-6-9-12-15…

Alternating DB snatches 50/35 lbs

DB goblet squats 50/35 lbs

— rest 2 min

4 min AMRAP ladder:

Alternating single DB devil presses 50/35 lbs

Single arm DB overhead squats 50/35 lbs

Note: switch arm anytime on the OH lunges, but alternate legs. Switch arm anytime on the push presses, the reps are total, NOT per arm. Same for the overhead squats. All reps are total, not per arm.