Warm up

6 min AMRAP:

20 butt kicks

10 kipping swings

5 yoga pushups

5 empty BB behind the neck thrusters

Strength & Gymnastics

16 min to perform part A and B:

Part A: 5×5 weighted pullups

If you can do strict pullups, add weight. If you are still working on it, perform 5 sets of slow negative pullups, jumping on with chin over the bar from a box, and slowly descending to full arm extension.

Part B: 3×8 per side half kneeling DB single arm presses, AHAP

Conditioning

For time:

30 front squats 95/65 lbs

30 pull-ups

30 thrusters 95/65 lbs

15 front squats 95/65 lbs

15 bar muscle ups

15 thrusters 95/65 lbs

Time cap: 14 min

Scaling: replace the bar muscle ups with 20 chest-to-bar pullups

EVF360

Part A

20 min rotating through the following, for quality (not rounds):

20 double KB seesaws

10 double DB Z-presses

10 cal ski erg sprint

100 ft./side single KB Farmer’s carry

Part B

For time:

30 KB goblet squats 24/16 kg

30 pull-ups

30 single KB thrusters 24/16 kg

20 KB goblet squats 24/16 kg

20 Chest-to-bar pullups

20 single KB thrusters 24/16 kg

Time cap: 14 min

Scaling: replace the pullups with ring rows and chest-to-bars with elevated feet ring rows if you cannot perform Rx. Only perform banded pullups with you can complete each round in 3 sets or less.