Warm up

2 rounds:

10 alternating bird dogs

10 halos (5 each way)

10/side single arm KB suitcase DL

10/side single arm KBS

Time cap: 5 min

Strength & Gymnastics

20 min to perform 5 sets of each:

A – 12 offset overhead alternating barbell rear lunges

B – 10 barbell ab rollouts

C – 10 alternating pistols / weighted pistols / pistol progressions

Conditioning

“Jackie”

For time:

1,000m row

50 thusters 45/35 lbs

30 pullups

Time cap: 11 min

EVF360

Part A

20 min to perform 5 rounds of the following:

50 ft. per side single DB overhead lunges lunges

12 double DB floor wipers (hold DBs in lockout position)

10 alternating pistols or Curtsy squats

12/10 cal ski

Part B

“DB Jackie”

For time:

1,000m row

50 double DB thusters 25/15 lbs

30 pullups

Time cap: 11 min