Warm up

6 min AMRAP

15 Glute bridges

10 Spiderman steps

5 burpees to target

Back squat

5 reps at 40% of your 1RM

5 reps at 50% of your 1RM

5 reps at 60% of your 1RM

This is purposely light, within a short  deload mid-cycle. But stand up for each rep like if you had your 1RM on the shoulders. FAST and powerfully!

Time cap: 12 min

Barbell Cycling & Conditioning

On a 24 min running clock:

6 rounds for time:

30 double unders

10 thrusters 75/55 lbs

Time cap: 10min

Rest until the clock reaches 12:00

Scaling option: 30 sec of double under attempts or 60 single unders

At 12:00, every 90 sec for 8 rounds:

3 Touch-n-go squat snatches 70%

We are looking for good reps, if 70% is not allowing you to maintain good form today, lower the weight

EVF360

Part A

3 rounds for time:

5 windmills per arm (DB or KB)

50 mountain climbers

12 alternating plank extensions

Part B

On a 24 min running clock:

6 rounds for time:

30 double unders

10 double DB thrusters 50/35 lbs

Time cap: 10min

Rest until the clock reaches 12:00

Scaling option: 30 sec of double under attempts or 60 single unders

At 12:00:

3 rounds for time:

25 gorilla squat jumps

20 single DB devil presses 50/35 lbs

15 situps

Time cap: 12 min (24 min on the running clock)