Warm up

Row 500m/400m, then

2 rounds:

8 alternating bird dogs

8/arm single arm KBS

General Strength

Deadlift 5×5 at 75% across – NO BELT

Silent deadlift, control the weight on the way down as if a baby was sleeping in the room!

Barbell Cycling

For time:

3-6-9-12-15 reps of the following complex**:

Deadlifts

Hang power cleans

Front squats

Push Jerks

** 25 box jumps after each round

Barbell weight: 115/75 lbs

Box: 24/20 in

Time cap: 18 min

EVF360

Part A

For time:

3-6-9-12-15 reps of the following complex**:

Double Dumbbells Deadlifts 50/35 lbs

Double Dumbbells Hang power cleans  50/35 lbs

Double Dumbbells Front squats  50/35 lbs

Double Dumbbells Push Jerks  50/35 lbs

** 25 box jumps after each round

Box: 24/20 in

Time cap: 21 min

Part B

4 rounds for load and quality:

20 weighted glute bridges (dumbbell on hips)

20 alternating single arm dumbbell bench presses – holding the other dumbbell in lock-out position

1 minute low ring plank hold