Warm up

6 min AMRAP:

10 banded good mornings

5 snow angels

10 alternating jumping lunges

5 kang squats

Strength & Gymnastics

Every 3 min for 6 rounds:

5 tempo deadlifts 3131

20 lying hollow banded PVC pull down

Note: Start the deadlift at around 60%, and build so long as you can maintain the tempo of 3 sec up and 3 sec down.

Conditioning

5 rounds of 90 sec AMReps:

12 burpees box jumps over 24/20 in

Max toes-to-bar in the remaining time

— rest 90 sec between rounds

Note: replace the toes-to-bar with hanging knee raises or V-ups. We are looking for 12+ reps every round

EVF360

Part A

5 rounds of 90 sec AMReps:

12 burpees box jumps over 24/20 in

Max toes-to-bar in the remaining time

— rest 90 sec between rounds

Note: replace the toes-to-bar with hanging knee raises or V-ups. We are looking for 12+ reps every round

Part B

16 min alternating EMOM:

6 double DB burpee deadlifts 50/35 lbs

20 plate Russian twists

12 plate ground to overhead 45/25 lbs

12 double DB shoulder to overhead 50/35 lbs