Warm up

5 min AMRAP:
6 ring rows / pullups
6 yoga pushups
6 air squats

Bodybuildling upper body strength

5 supersets:
A1. 5 per side commando pull-ups
A2. 16 seated alternating dumbbell preacher curls (8/arm)

Note: focus on keeping your hips perpendicular to the pull-up bar – fight the rotation

Conditioning

15 min alternating EMOM:
10 thrusters 95/65 lbs
50 double unders
10 pushups

EVF360

Part A
5 supersets:
A1. 5 per side commando pull-ups
A2. 16 seated alternating dumbbell preacher curls (8/arm)

Note: focus on keeping your hips perpendicular to the pull-up bar – fight the rotation

Part B
5 rounds, 2 mins AMRAP, 2 mins rest between:
15 wall balls 20/14 lbs, 10/9 ft.
10 box jumps over 24/20 in
10 pullups

Pick up where you left off each round