Warm up

6 min AMRAP:

10 plate-ground-to-overhead

5 per side single arm DB overhead lunges

5 wall facing squats with arms overhead

Gymnastics

10 min to practice ring muscle up transitions or ring muscle ups

Level 1:  Low ring transition to dip

Level 2: Ring muscle up kip and hip drive drills

Level 3: Ring muscle up sets – target a rep volume per set and try to achieve 3-4 sets

Olympic lifting (15 min)

Power snatch – 5×3 at 75%

Drop and reset between reps

“Sprint” conditioning

2 rounds of 3 min AMRAP, resting 1 min between rounds:

12 alternating DB snatches 50/35 lbs

24 double unders

— pick up where you left off in the second AMRAP.

Scaling: snatches should be unbroken. Sub the double unders with 36 single unders or 20 sec of attempts.

EVF360

Part A

Every 4 min for 4 rounds, each for time:

50 double unders

12 KB sumo deadlift high pulls 24/16 kg

12 KB snatches 24/16 kg

Max plank hold in remaining time of the 4 min interval

Part B

3 rounds for time:

40/32 cal row

30 V-ups

20 box jumps 24/20 in

Bodybuilding express

Every 2 min on the minute, alternating between each station (3 rounds):

Station 1: Max set DB bench press at heavy weight, followed by 10 overhead double DB triceps extensions, followed by max set DB bench press at weight #2, followed by 10 overhead double DB triceps extensions, followed by max set DB bench press at weight #3 (DB bench presses are similar to drop sets, except that they are broken out with triceps extensions)

Station 2: 100 ft. DB farmer’s carry walking lunges followed by 10 double DB deadlifts

Station 3: 15 banded chest to bar strict pullups followed by alternating DB hammer curls in the remaining time of the interval