Warm up

6 min AMRAP:

50 ft. broad jumps

5 V-ups

10 KB sumo deadlift high pulls

Gymnastics accessory

12 min alternating EMOM

6 bar muscle ups or 1min bar muscle up transition practice

8/arm single arm ring rows

16 American KBS 24/16 kg

Notes: Bar transition practice – pick the right level, but focus on the hollow pull with straight arms:

level 1 – transition over bar from a low barbell attached to the rack, feet on the ground with legs bent and close to the rig.

level 2 – jumping transition over bar from a box

level 3 – If you have bar muscle ups but still use a “”chicken wing””: banded bar muscle ups. Use a small band to support your transition over the bar

Aerobic Capacity

3 rounds of

In 2mins:

250m/200m row

Max burpees over rower in remaining time

— Rest 2 mins

10 burpees over rower

Max distance row in remaining time

— Rest 2 mins

Repeat this 2 more times

Note: aim to get >12 burpees each time and >300/250m row each time

EVF360

Indoor

Part A

12 min alternating EMOM

6 bar muscle ups or 12 chest to bar pullups

8/arm single arm ring rows

16 American KBS 24/16 kg

Part B

3 rounds of

In 2mins:

250m/200m row

Max burpees over rower in remaining time

— Rest 2 mins

10 burpees over rower

Max distance row in remaining time

— Rest 2 mins

Repeat this 2 more times

Note: aim to get >12 burpees each time and >300/250m row each time

Outdoor

Part A

12 min alternating EMOM

12 weighted V-ups – dumbbell in hands

8/arm single bent over dumbbell rows

16 alternating dumbbell snatches

Part B

3 rounds of

In 2mins:

4x 50m shuttle run

Max burpees over dumbbell in remaining time

— Rest 2 mins

12 burpees over dumbbell

Max 50m shuttle run in remaining time

— Rest 2 mins

Repeat this 2 more times

Note: aim to get >12 burpees each time and 5-6 shuttle run each time