Warm up

3 rounds

8 Lunges

6 glute bridges

4 Hollow Rocks

20 sec superman hold

Back squat

3 reps at 70% of your 1RM

3 reps at 80% of your 1RM

Max reps at 90% of your 1RM

Compare to 12/1 (second week of the cycle) – you should get a few extra reps

** spotters required for last set **

Barbell Cycling & Conditioning

For time:

21-15-9 Cleans 135/95 lbs

15-12-9 Bar muscle ups

** 50 double unders after each round, ending with double unders

Time cap: 17 min

Scaling options: double the reps for chest-to-bar pullups

double the reps for single unders

EVF360

Part A

15 min AMRAP:

15 American KBS 24/16 kg

15 box jumps

15 KB goblet squats 24/16 kg

Part B

For time:

21-15-9 double DB cleans 135/95 lbs

15-12-9 Bar muscle ups

** 50 double unders after each round, ending with double unders

Time cap: 17 min

Scaling options: double the reps for chest-to-bar pullups

double the reps for single unders