Warm up
3 rounds of
1 min cardio
5 strict hang leg raises
5 scap pullups
5 per side single KB suitcase deadlifts
Deadlift
Using your recent 2RM deadlift as the reference, perform:
3 deadlifts at 70% of the 2RM
3 deadlifts at 80% of the 2RM
Max reps deadlifts at 90% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot lift off the ground anymore. Aim for 5+ reps on the last set.
Pullups
3 sets of 5 weighted pullups or strict (banded) pullups
Aim for the same or slightly tougher than last week
Conditioning
3 rounds for time:
400m run
21 American KBS 32/24 kg
12 handstand pushups
Time cap: 15 min
EVF360
Part A
3 rounds for max reps, "fight-gone-bad" style, 1 min per station:
Max reps cal ski
Max reps double KB deadlifts 24/16 kg
Max reps pullups
Max reps burpees
Max reps alternating DB snatches 50/35 lbs
Rest
Part B
3 rounds for time:
400m run
21 American KBS 32/24 kg
12 handstand pushups
Time cap: 15 min